Advertise on podcast: The Nourished Woman with Keri Marino

Send us a text What if the calm you present to the world is actually a costume your nervous system stitched together to keep you safe? We go straight at the quiet habit of “performing peace” and why so many high-functioning, caregiving women confuse numbness with resilience. Keri shares the rupture that changed everything—miscarriage and the grief no mantra could touch—and the practical path that followed: therapy, emotional intelligence, and somatic practices that made feeling safe again. Across this conversation, we map the body cues that often get ignored—throat lock, chest heaviness, spiraling thoughts—and translate them into usable information. You’ll hear how fawn and freeze show up in conflict, why overthinking spikes at night, and what it takes to widen your window of tolerance so expression becomes possible. We talk about letting tears come without shame, raising your voice when truth requires it, and building boundaries that carry only what belongs to you. The goal isn’t to stay calm at all costs. It’s to become coherent: the same person inside and out. By the end, you’ll have a felt sense of peace that isn’t a performance, plus simple ways to practice—naming emotions, grounding through the body, orienting to present-time safety, and speaking needs with clarity. Expect a reframing of spirituality too: not a bypass, but a return to the soul who can witness, feel, and alchemize. If you’re craving more joy, play, and pleasure—and the sturdiness to face whatever life throws your way—this one is for you.  If you enjoyed this episode, share with a friend and leave a review on Apple Podcasts telling us what you love about this episode. If you know you want to practice yoga more this year, because you know it works for you. But don't  just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Get instant access to The Nourished Woman Sanctuary with super short practices you can do from your living room. Details her

Send us a text When the world feels loud and heavy, it’s easy to feel pulled away from yourself. The scrolling, the missed practice you paid for, the quiet ache of anger, grief, and love all living in one body at once. In this episode, Keri speaks directly to that moment—when your nervous system is overwhelmed and even the tools you trust feel just out of reach. With honesty and care, we explore what dysregulation actually looks like in real life and why fight, flight, freeze, and fawn narrow our capacity to respond with clarity. We name an important truth: yoga, breathwork, and meditation don’t fix broken systems on their own—but grounded, resourced people are how change becomes sustainable. Through simple, compassionate reflections and practices, this episode offers a way back into the body—without bypassing the pain, shaming yourself for pulling away, or pretending everything is fine. It’s an invitation to stay rooted, human, and open-hearted when it would be easier to shut down. FREE Breathwork and Meditation practice for when you are feeling triggered.  Enjoying the podcast? Leave us a review on Apple Podcasts & share with a friend so more women find it. 

Send us a text What if the missing piece in your relationship isn’t better communication—but more connection with yourSelf? In this week’s episode, I sit down with love and relationship coach Emily Galligan, known as The Marriage Mystic, to talk about what really creates connection that lasts. We explore how so many growth-oriented women end up caught in the cycle of over-giving, over-controlling, and carrying the emotional load—and how nervous system safety changes everything. Before you ever say a word, your body is communicating. Emily shares simple, tangible ways to shift how you show up in your relationship—so you can speak from calm instead of reactivity, listen with presence instead of fear, and reconnect with curiosity instead of control. We talk about: 🌿 How to stop mothering your partner without withdrawing love 🌿 What real boundaries sound and feel like 🌿 Why “creating space first” is the key to deeper intimacy 🌿 The moment women realize they’ve been leaking energy they need for themselves and their children You’ll also hear how yoga philosophy and somatic practice offer a living framework for love—building the inner spaciousness that supports emotional, physical, intellectual, social, and spiritual intimacy. If you’re craving a marriage where you feel seen, safe, and supported without losing yourself, this conversation will help you come home to your body, your truth, and your power in love. About Emily Galligan Emily is a love and relationship coach and the founder of The Marriage Mystic, where she helps women create partnerships rooted in depth, growth and mutual devotion. shaped by her own journey navigating her spouses addiction, illness, parenthood and relational awakening, Emily blends ceremony, embodiment and practical relationship skills to support women in releasing power struggles, reclaiming inner authority, and leading either relationships into deeper intimacy and trust. Use coupon code "NOURISHED" for 50% off her course - Connection Codes.  Find out more about Emily on her website or instagram.  About Keri Marino Keri is a Somatic Yoga Therapist and founder of The Nourished Woman, helping women who love yoga and personal growth but still feel overwhelmed, disconnected, or stuck in old patterns. By weaving yoga as a devotional practice with somatics and inner work, she supports women in regulating their nervous systems, healing deeply, and growing into fuller, more embodied lives. Keri’s approach is calm, spiritual, and practical—designed for real women navigating real life. Learn more about Keri on her website or instagram.  If you know you want to practice yoga more this year, because you know it works for you. But don't  just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Get instant access to The Nourished Woman Sanctuary with super short practices you can do from your living room. Details her

Send us a text A giant teddy bear of a golden doodle and a 4 a.m. cuddle sparked a conversation about what it really means to live with presence. We follow that thread from a messy, sweet living room moment into the deeper work of choosing curiosity and intimacy with ourselves—on the mat, in your breath, and in the small decisions that shape your relationships. Along the way, we explore how the brain leans on prediction, why presence takes energy, and how autopilot can dull your connection unless you consciously return to the here and now. You’ll hear a grounded, practical take on mindfulness as lived peace, not a concept. We talk about noticing personal “tells” like hovering tears, quick irritability, or the urge to numb—signals that it’s time to tune in.  From there, we offer gentle practices you can try today: hand-to-heart breathing, a page of honest journaling, restorative shapes that let the floor hold you, and simple chanting to reorient the nervous system. Fear is welcomed as part of your sacred range; when acknowledged, it gives information instead of running the show. We also open a window into The Nourished Woman method and why somatic yoga therapy supports high-functioning, heart-led women who carry so much for others. Intimacy with self expands intimacy with partners, kids, friends, and even the land you live on.  By the end, you’ll feel invited to see with fresh eyes, soften the edges of anxiety, and choose a kinder pace that lets love move through your day. If this lands, follow the show, share it with a friend. 💜

Send us a text What if midlife wasn’t the beginning of decline, but the start of your most powerful, connected chapter yet? In this episode, I sit down with menopause and midlife health coach Bonnie Papajohn to talk honestly about what’s really happening in your body—and how to work with it, not against it. We cover the full picture of perimenopause and menopause: hormonal shifts, brain fog, fatigue, changing metabolism, and the stress that makes it all harder.  Bonnie shares her own midlife reset—surgical menopause, separation, burnout—and how she rebuilt her energy and confidence through gentle, sustainable changes: mindful eating, simple meals, and somatic practices that calm the nervous system fast. We dig into why the diets and workouts that worked at 35 don’t always serve at 50, how to reduce inflammation, balance blood sugar, and build steadier energy without extremes. If you’re craving clearer thinking, deeper rest, and a kinder relationship with your changing body, this episode will remind you that midlife isn’t the end—it’s a recalibration. About Bonnie Bonnie Papajohn is the founder of Dahlia Health & Nutrition Coaching and a certified health, nutrition, and menopause specialist with over 15 years in the wellness industry. After navigating her own midlife transformation, she now supports women in feeling strong, confident, and in control of their health through personalized coaching rooted in nutrition, movement, and mindset. Bonnie is passionate about helping women embrace the shift and thrive in every season of life. Check out her website and Instagram. About Keri Keri is the founder of The Nourished Woman and a Somatic Yoga Therapist who supports women in feeling more alive, grounded, and at home in their bodies. Through a calm, gently spiritual approach, she creates spaces for women to explore healing, reconnect with themselves, and move through life with greater ease and confidence. With over 16 years of experience, Keri guides yoga and somatic practices that honor the nervous system, the body’s wisdom, and the fullness of being human. Find out more about Keri on her website or Instagram.  If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text If you’re feeling the pull to begin again — but not from pressure or perfection — this episode is your invitation to start fresh in a way that actually feels like you. Together, we’ll explore how to set the tone for your year from your body’s wisdom instead of your mind’s expectations.  You’ll learn how to work with your nervous system to create calm, lasting change and how to use small, meaningful actions to build self-trust and peace from the inside out. We’ll talk about drishti — the perspective you have— and how choosing where you place your attention can shift your energy, relationships, and sense of purpose. If you’re ready to stop chasing “New Year, New You” and start creating a future your body and soul can trust, this one’s for you. About Keri Marino Keri is the founder of The Nourished Woman and a Somatic Yoga Therapist who supports women in feeling more alive, grounded, and at home in their bodies. Through a calm, gently spiritual approach, she creates spaces for women to explore healing, reconnect with themselves, and move through life with greater ease and confidence. With over 16 years of experience, Keri guides yoga and somatic practices that honor the nervous system, the body’s wisdom, and the fullness of being human. Find out more about Keri on her website or Instagram.  If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text If your brain feels like it has 47 tabs open right now — same. This episode is about the invisible weight of December, the pressure to start fresh, and why stillness can feel downright uncomfortable when you’ve been running on fumes. I share honestly about my own resistance to slowing down — how I found myself avoiding meditation, what fight, flight, freeze, and fawn actually look like in real life, and the moment I realized even joyful things can overload the senses. Together, we’ll talk about how to gently work with your nervous system instead of pushing through it, so you can come back to calm, clarity, and choice. We’ll explore what happens when you stop trying to “fix” yourself and start listening again — how your breath deepens, your body softens, and your mind finally quiets down.  You’ll learn simple, body-first ways to reset that don’t require an hour-long routine — things like feeling your feet on the floor, softening your jaw, or following one slow exhale at a time. Because what if you didn’t need a “new you” this year? What if you just needed a moment to remember yourself? I’m also inviting you to join me for a free New Year’s Day Tone-Setting Ceremony on Zoom— gentle yoga, meditation, and reflection to start 2026 grounded, calm, and clear.  Free to all, meets 9-9:45am EST with replay. Register here.

Send us a text If you’ve ever felt dismissed by doctors, exhausted from trying “all the things,” or wondered why your body still feels off even though your labs look “normal,” this episode is for you. I’m sitting down with Katie Poterala, a bespoke jeweler turned Functional Diagnostic Nutrition Practitioner, to unpack her journey through mold illness, medical gaslighting, and the long road back to alignment. Katie’s story is raw, honest, and incredibly relatable — because it mirrors what so many women experience when their intuition tells them something’s wrong, but the system doesn’t listen. We talk about how hidden mold exposure can silently impact your energy, thyroid, and mood — and what it actually takes to heal. From functional testing and safer detox protocols to the role of nervous system regulation, yoga, and somatic practices in recovery, Katie shares how she learned to rebuild trust with her body and design a life that finally feels good again. Whether you’re navigating mystery symptoms, burnout, or simply craving a deeper connection with your health, this episode will remind you that healing isn’t about doing more — it’s about learning how to listen, slow down, and take ownership of your body’s wisdom. About Katie Poterala Katie is a bespoke jeweler turned Functional Diagnostic Nutrition® Practitioner whose journey into wellness began during a season of deep personal healing. After becoming unexpectedly ill while caring for a new baby and running a business, she struggled to find clear answers through conventional medicine. That experience led her to functional medicine, where she learned to understand her body and eventually support other women in uncovering the root causes of their symptoms. At heart, Katie’s work has always been about helping women feel like themselves again and reclaim their inner sparkle.  Learn more about Katie on her website or Instagram.  About Keri Marino Keri is the founder of The Nourished Woman and a Somatic Yoga Therapist who supports women in feeling more alive, grounded, and at home in their bodies. Through a calm, gently spiritual approach, she creates spaces for women to explore healing, reconnect with themselves, and move through life with greater ease and confidence. With over 16 years of experience, Keri guides yoga and somatic practices that honor the nervous system, the body’s wisdom, and the fullness of being human. Find out more about Keri on her website or Instagram.  If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text If you’ve ever fallen into the “on-again, off-again” yoga cycle — promising yourself you’ll get back into it, then life gets loud again or longed to have yoga be a bigger part of your life yet struggled with how — this conversation is for you. We talk about what really keeps you from staying consistent with your yoga practice (and it’s not laziness). It’s nervous system overload, the invisible weight of life, motherhood and partnership, and the perfectionism that says if I can’t do it all, I won’t do anything. I’ll show you how to build an at-home yoga practice that actually sticks — one rooted in desire, not discipline. From five mindful breaths before a meeting to a cat-cow before bed, we explore how micro-rituals can regulate your nervous system, clear your mind, and reconnect you with the woman you want to be. You’ll learn how to listen to your body’s cues — when it’s asking for energy, when it’s craving stillness — and how to make yoga fit your real life instead of forcing yourself to fit yoga. We’ll talk about releasing guilt, honoring your cycles, and creating space for peace that lasts long after you roll up the mat. Because the truth is: yoga was never meant to be something you check off a list. It’s a way of remembering who you are — even on the days that don’t go to plan. If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text Most of us aren’t stuck because we don’t want change — we’re stuck because our bodies are still wired for what feels familiar. In this episode, I share what it really takes to grow when your nervous system keeps choosing the past. You’ll learn how to make peace with the parts of you that resist, move through fear without shutting down, and start letting yourself receive more love, ease, and joy than you ever thought possible. We’ll talk about why growth can feel uncomfortable (and why that’s actually a good sign), how to spot limiting beliefs as they show up in your relationships and daily life, and the small somatic shifts that help you feel safe expanding into the woman you’re becoming. This one’s for the yoga-loving, self-aware woman who’s ready to stop doubting herself and start trusting the calm, confident version of her that’s been waiting to lead.

Send us a text What if the way you breathe is quietly shaping your energy, sleep, and emotional resilience? In this conversation with Perrin White — speech-language pathologist, myofunctional therapist, and breath coach — we explore the power of functional breathing in the most down-to-earth, human way. From tongue posture and nasal breathing to how your ribs move when you inhale, Perrin shares how small, anatomy-based shifts can completely change how you feel in your body. You’ll learn how to tell if your tongue is truly resting on the roof of your mouth, why nasal breathing is key for oxygen and nitric oxide, and how to bring ease back into your breath (and your nervous system). We also go deeper — into grief, child loss, thriving as a single woman and becoming. Perrin opens up about how breath helped her move through loss and reconnect to life, and we talk about what it means to rebuild yourself one ritual at a time. You’ll hear us challenge the loud, forceful breath cues often taught in yoga and explore gentler, low-and-slow patterns that create calm from the inside out. This is a grounded, heartfelt reset for anyone craving more energy, better sleep, and a steadier sense of peace. About Perrin White  Perrin White is a speech pathologist, myologist, yoga teacher, and breath coach who specializes in airway health and nervous system regulation. Through her Functional Breathwork method, she teaches clients to breathe better, feel safer in their bodies, and find long-term healing. Check out her website and Instagram.  About Keri Marino   Keri is a seasoned Somatic Yoga Therapist and mentor that helps women feel alive, empowered, and at home in their bodies. Through her gentle, spiritual approach, she invites women back into pleasure, presence, and the deeper truth of who they really are.  Check out her website or follow on instagram. If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text The holidays can be beautiful — and also… a lot. Between family dynamics, packed schedules, and trying to keep everyone happy, it’s easy to lose yourself in the chaos and call it “holiday spirit.” In this episode, we get honest about why this season can stir so much up — from childhood conditioning and generational patterns to the simple truth that your nervous system doesn’t love broken routines. You’ll learn how to tune into your emotions as information, how to create quick moments of regulation (yes, even hiding in the bathroom counts), and how to stay grounded enough to actually enjoy the magic in front of you. I’ll share simple somatic tools, reflections on ancestral healing, and gentle reminders that peace doesn’t come from a perfect holiday — it comes from being present for the real one. If you’ve been feeling stressed, overwhelmed or on the edge of people-pleasing yourself into exhaustion, this one’s for you — so you can enjoy this season more instead of just get through it. And if you’re ready to move into the new year with more calm, clarity, and emotional capacity, I have two open spots for my Thrive 1:1 Mentorship — a six-month journey to help you regulate your nervous system, deepen your relationships, and feel at home in your body again. If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text What if your spiritual practice wasn’t about escape or perfection — but about learning to be deeply human? In this rich and soulful conversation, Keri sits down with David Harshada Wagner — meditation teacher, artist, father, and yogic philosopher — to explore how devotion, discipline, and pleasure all weave together into a life of meaning. They talk about Harshada's journey from addiction recovery to spiritual teacher, the “God-sized hole” so many try to fill, and how to build a practice that feels nourishing instead of performative. From morning gym rituals to chanting, marriage and parenting, this is a conversation about the sacred that hides in plain sight. Because the real path isn’t somewhere far away — it’s right here, in your body, your breath, your ordinary day. About Harshada Wagner Harshada David Wagner is a  meditation master, artist, dad and teacher of applied yoga philosophy, blending ancient traditions with a warm, down-to-earth style that helps people access clarity, freedom, and meaningful inner growth. Check out his website or follow on instagram. Click here to sign up for The Meditation Course and use code "NOURISHED" for 20% off.  About Keri Marino   Keri is a seasoned Somatic Yoga Therapist and mentor that helps women feel alive, empowered, and at home in their bodies. Through her gentle, spiritual approach, she invites women back into pleasure, presence, and the deeper truth of who they really are.  Check out her website or follow on instagram. If you know you want to practice yoga more this year, because you know how big a difference it makes in your life. But don't just want to "do yoga," you're looking to regulate your nervous system, cultivate emotional well-being and show up more embodied, at peace and alive.  Check out The Nourished Woman Sanctuary, it's filled with super short practices you can do from your living room.

Send us a text Standing on the threshold of wanting change, can feel both exciting and terrifying at the same time. Because it brings you up against the edge of your own patterns, triggers the emotions that can make you spiral and lead to some serious overthinking. In this episode, we'll explore a gentler way to get what you really want by learning how to expand yourSelf from within —so your growth stops feeling like a slippery slope and more like a return to yourself. We talk through what to do when you're lost in your head and how to find your way back to the present moment, and your power.  Keri shares a personal story about pushing an “invisible boulder” uphill— and what happened when she woke up and saw things differently.  If you’re craving ease in relationships, money, health, or joy, this conversation will help you own that and make it easier for you to call it in and trust the process.  If you like this episode, send Keri a message on Instagram at @the_nourished_woman and tell her what it shifted.  If you are craving a way to live less in your head and more from your clarity, join The Nourished Woman Sanctuary by this Friday for access to a workshop, "How to Process Emotion through Your Body."   Great for anyone who has done yoga and inner work, but still feels stuck in between the women she was and the women she's becoming.

Send us a text If you’ve ever sat down to meditate and instantly felt restless, distracted, or frustrated — you’re not doing it wrong. Your brain hasn’t failed you… your meditation method just hasn’t caught up with your life. In this episode, Somatic Yoga Therapist and Mentor Keri Marino shares why old-school silent meditation often feels punishing to our modern, phone-trained brains — and how to create a practice that actually feels good in your body and works for your nervous system. You’ll learn a kinder, sensory-rich approach that’s realistic, repeatable, and deeply regulating — even if you’ve “never been good” at meditation. We’ll talk about: Why mediation feels hardHow to fall in love with meditation  Practical tips to meditation more comfortable and enjoyable Whether you’re brand new to meditation or ready to fall back in love with it, this episode gives you a simple plan to start — and actually stick with it. Try one of the guided practices mentioned, repeat it this week, and notice what shifts. If this episode resonates, message me on Instagram @the_nourished_woman — I love hearing how your practice evolves. 💜 If this resonated, I'd love to give you a free trial so you can taste what meditation practice is like with me inside The Nourished Woman Sanctuary. It's made for women just like you, who want to go from verthinking to reconnecting with your body so you can feel lighter, freer and more at home in yourself.