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Instead of a new episode of Let It Out today is an episode of Katie's new collaboration with Serena Wolf a podcast about Anxiety called SPIRALING. Enjoy the first episode and if you like is subscribe for the next 8 in the series here! In this episode, Serena and Katie interview each other. You’ll get to know them, their friendship, and how they both figured out they’re anxious. It’s a funny delight. We share a bit of what you can expect this season on the show. Be sure to head over to the website here to read more! Find the podcast on iTunes here. Notes from the show: -Dr. Ginger's Toothpaste  -Lila Lipstick -Drunk Elephant Baby Facial -Caudalie Thirst Quenching Serum -Skinceuticals Physical Fusion Sunscreen -Liz Moody’s book launch panel discussion from Serena’s Highs/Higher/Highest can be heard   Thank you to our sponsors!  Better Help You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depressi

FULL SHOW NOTES HERE Notes from the Show: -Yoke Lore's website | instagram | twitter | soundcloud   All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Follow our new INSTAGRAM! @letitouttt -I am starting a new podcast!! With a previous podcast guest! I can't wait to share it with you guys so soon. Can you guess who it is? Comment on my instagram who you think :) -We shared a secret episode last week on the Patreon! In addition to the secret episode, we also have monthly journaling prompts. I really want to grow this special little community. Please support here to listen :) If you Liked This Episode Try Out: -Episode 222 with Trevor Hall -Episode 167 with Jon Leland This week’s episode is sponsored by Goldeluxe Jewelry. Goldeluxe is a line of affordable handmade jewelry intended for every day wear and versatility, made in brass, gold and sterling silver with some pearls and semi precious gemstones. Each piece is made by hand in Detroit by Libby Trajk

Notes from the Show: -Ryan Brunty's website | instagram | twitter -Depressed Monsters Brains are Buttheads book -Blankets by Craig Thompson (Graphic Novel) -Stitches: A Memoir by David Small (Graphic Novel) -Supermarket by Bobby Hall Artists / Music Mentioned: -Hobo Johnson & the Lovemakers -Vaperwave (Genre) -Mallsoft (Genre) - kmart Likes & Learns: -Sword of Trust movie by Lynn Shelton featuring Marc Maron -I hurt my foot and it's been hard to walk and I can't do fitness classes. The universe is telling me REST and WRITE and feel my feelings. And it's so uncomfortable. and it's jarring. So I'm just trying to follow that right now and rest and take the subway. All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Follow our new INSTAGRAM! @letitouttt -I am starting a new podcast!! With a previous podcast guest! I can't wait to share it with you guys so soon. Can you guess who it is? Comment on my instagram who you think :) -Secret episode this we

Wondery’s The Moment, hosted by comedian Ingrid Haas, explores some epic real life romances to find the answers to our toughest relationship questions. From a Taylor Swift intervention, to getting betrothed by a horse, this podcast is your real life Rom-Com. Listen now at: wondery.fm/ido

Notes from the Show: -Whitney Bell's website | instagram | twitter -Stories of Women, Whitney's storytelling platform -This Woman Turned Her Collection of Unsolicited Dick Pics into an Art Show via Vice -Spoon Theory -Kidd Bell, Whitney's clothing line that partners with nonprofit organizations -Dolly Parton's memoir, Dolly: My Life and Other Unfinished Business -Anita Hill's memoir, Speaking Truth to Power -Roxane Gay's Hunger -Absinthe show in Las Vegas -Tasha from Emerge Likes & Learns: -Follow the charm! When you're overwhelmed and have too much to do, just follow what feels charming to you in the moment. -Let's Play podcast episode with me and I also love this episode with Josh Radnor -Lean into resting and the uncontrollable nature of life is my learn for the week. All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Listen to my episode on Get A Helmet podcast! -Read my latest piece for The Fullest "Pivot: Showing Up For Therapy" -Pr

Notes from the Show: -Rehan Choudhry's website | instagram -Emerge Festival -His wife Jessica Moore -The Killers: Land of The Free -A Beautiful Perspective -Devotion by Dani Shapiro -How Democracies Die by Steven Levitsky -Educated by Tara Westover -The Emperor of All Maladies by Siddhartha Mukherjee Emerge Artists Mentioned: -Brandon Flowers (The Killers) performed Land of The Free -Jose Antonio Vargas -Big Freedia -Laura Jane Grace -Jonathan and Paula Williams -Yoke Lore - Good Pain -Gerard Way -Rob Cavallo Likes & Learns: -Pop Rocket Podcast  -Busy Tonight  -Glowing Up Podcast -Wear Sunscreen (Learn) All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Read my latest piece for The Fullest Is Self-Care Draining Your Bank Account? -Previous podcast guest Clara Artschwager and I are hosting an event July 17th from 7-9pm at The Hoxton in Williamsburg. I will be teaching a yoga class and Clara will talk us through her approach to dating and relationsh

Notes from the Show: -Selome Araya's website | instagram -Selome's Healing at the Root Program  -monthly reiki attunement classes in Brooklyn -Of Water and the Spirit by Malidoma Patrice Some -The God of Small Things by Arundhati Roy Likes & Learns: -Marc Maron's Podcast. I especially loved the Jane Fonda episode and the Lisa Kudrow episode -Jane Fonda HBO Documentary  -Call Your Girlfriend Podcast with Nora McInerny  -Taking the ferry around New York instead of the subway -Being more conscious about being wasteful, specifically around plastics -Bringing a metal cup with you for drinks (like this one!) All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Read my latest piece for The Fullest Is Self-Care Draining Your Bank Account? -Previous podcast guest Clara Artschwager and I are hosting an event July 17th from 7-9pm at The Hoxton in Williamsburg. I will be teaching a yoga class and Clara will talk us through her approach to dating and relationshi

Notes from the Show: -Jessica Ciencin Henriquez website | twitter | instagram -The Accident No One Talked About in New York Times Modern Love -Raising My Son With My Ex-Husband is The Hardest Thing I've Ever Done in Time -5 Reasons Every Woman Should Have a Male Friend in Huffington Post Likes & Learns: -Muji Spiral Notebooks -Goods For The Study store in New York -The Quiet Company Journals -Sending handwritten postcards -Calling people on the phone more All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Read my latest piece for The Fullest Is Self-Care Draining Your Bank Account? -Our lovely sponsor Four Sigmatic is having a huge summer sale from June 18-23rd of up to 60% off. Get an additional discount when you use the code KATIE at checkout :) -Spirit Junkies Master Class is starting again! I was a part of the first ever Spirit Junkies Master Class back in 2014 and it was a completely transformative experience for me. Gabby Bernstein is such

Notes from the Show: -Clara Artschwager website | instagram -Clara's articles for The Cut -Clara's 3 most impactive books as a life coach: Broken Open by Elizabeth Lesser The Gifts of Imperfection by Brene Brown Untethered Soul by Michael Singer Likes & Learns: -Smash the Wellness Industry: Why are so many smart women falling for its harmful, pseudoscientific claims? By Jessica Knoll -Fresh Air episode with Lizzo -Dax Sheperd's Armchair Expert episode with Erin Lee Carr -Fresh Air episode with Erin Lee Carr -Erin Lee Carr's new book, All That You Leave Behind: A Memoir -Seasonal stone fruit (yum) -Ezekiel Cinnamon Raisin Toast with coconut oil, more cinnamon, and jam -You don't have to do anything when you have an uncomfortable feeling. Just be with it. Feelings are temporary. All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Spirit Junkies Master Class is starting again! I was a part of the first ever Spirit Junkies Master Class back in 2

Notes from the Show: -Clara Artschwager website | instagram - Clara's articles for The Cut Likes & Learns: -Yoke Lore and his song "Good Pain" -Andrew Bird's newest album "My Finest Work Yet" -Off Camera episode with Andrew Bird  -My learn for this week: nothing is certain! -"Your task is not to seek for love but merely to seek and find all of the barriers within yourself that you have built against it." All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: - Clara and I are hosting an event at The Hoxton Williamsburg on dating and relationships July 17th. Save the date! -My journaling class with Bluprint is now live and I am so excited to share it with you guys!- -Sign-up for my newsletter to get updates on where I’ll be and what I’m loving. –Join the listener Facebook Group. -Get my book Let It Out: A Journey Through Journaling. If you Liked This Episode Try Out: -Episode 133 with Alexi Wasser This week’s episode is spo

Notes from the Show: - Maddie Cornam website | instagram -Kristin Hanggi website | instagram -Maddie Corman and Kristin Hanggi's musical Accidentally Brave -Clueless the musical -Kristin's podcast Let's Play -Rob Bell's Podcast -Aubrey Marcus' Podcast -The War Of Art and Steven Pressfield's other books -Big Magic by Elizabeth Gilbert -Amelie (Movie) -Michael Beckwith -Brene Brown on shame Likes & Learns: -Fresh Air Podcast -The Glowing Up Podcast -Eating Alone In My Car Podcast -Family Secrets Podcast -Dax Shepard's Podcast -Off Camera Podcast -Doing things to make you feel happy even when you don't feel happy (Eg. going to the movies) -“We are what we pretend to be, so we must be careful about what we pretend to be.” - Kurt Vonnegut All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Early bird tickets for the podcasting conference Empowered Voices end this month! Get yours here. -My journaling class with Bluprint is now live and I am so excited to

Notes from the Show:-Simi Botic website | instagram-Text Me When You Get Home by Kayleen Schaefer-New York Times article on Friendship -Healthy homemade Pop-tarts recipe on The Fullest -Shine Theory-Simi's first episodes with me one, two and three-The Fullest 90s Issue that Simi and I's article is in (USE CODE: LETITOUT at check out for 25% off)-Simi's Unmeasured intuitive movement membership! Likes & Learns:-Columbus-Journal Prompt: What's against me? and What's for me?All original music composed byCarolyn Pennypacker RiggsAlbum art byZoie HarmanCool Things to Check-Out:-Early bird tickets for the podcasting conference Empowered Voices end this month! Get yours here.-My journaling class with Bluprint is now live and I am so excited to share it with you guys!-Sign-up for my newsletter to get updates on where I’ll be and what I’m loving.–Join the listener Facebook Group.-Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:-Episode 224 with Kayleen Schaefer-Episode 160 wit

Notes from the Show: -Claire Fountain website | instagram -Claire's Spotify Playlist -Glow Recipe Avocado Melt Sleeping Mask  -Claire's skincare favorites blog post -SEED Pre/pro biotics -Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health by Drew Ramsey -Light for winter depression -The Assemblage -Her post sustainable self love -Anthony Bordain's Hungry Ghosts book -The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D. -Should I Stay or Should I Go: Surviving A Relationship with a Narcissist by Ramani S. Durvasula Ph.D -Normal People by Sally Rooney Likes & Learns: -Sleep -An alarm clock that isn't a phone -Reading more fiction All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Early bird tickets for the podcasting conference Empowered Voices end this month! Get yours here. -At the end of the month I'll be at Lilspace Lounge at the Emerge Festival in Las Vega

Notes from the Show: -Thom Knoles website | instagram -Autobiography of a Yogi by Paramahansa Yogananda -The Spring Meditation Likes & Learns: -The word "Terrific" (Like) -Author Melissa Brode -To be less of an asshole and be more present with people (Learn) All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -Early bird tickets for the podcasting conference Empowered Voices end this month! Get yours here. -My journaling class with Bluprint is now live and I am so excited to share it with you guys! -Sign-up for my newsletter to get updates on where I’ll be and what I’m loving. –Join the listener Facebook Group. -Get my book Let It Out: A Journey Through Journaling. If you Liked This Episode Try Out: -Episode 115 with Bob Roth -Episode 236 with Tasha Blank -Episode 222 with Trevor Hall This episode was supported by Four Sigmatic. Some of you may know and remember my episode with Tero from Four Sigmatic where we talk about all things mushro

Notes from the Show: -Jon Marro Website | Instagram -Big Magic by Elizabeth Gilbert -Jason Mraz Jon's Book - The Keepers of Color The Great Work of Your Life by Stephen Cope  I Love Dick by Chris Kraus -Dr. David Hawkins - Letting Go: The Pathway of Surrender  Likes & Learns: -Using the 3 Doshas (Kapha, Pitta, and Vata) in your business -Brene Brown All original music composed by Carolyn Pennypacker Riggs Album art by Zoie Harman Cool Things to Check-Out: -April 29 I'm doing a LIVE podcast taping at The Assemblage in NYC. More info here. My journaling class with Bluprint is now live and I am so excited to share it with you guys! -Sign-up for my newsletter to get updates on where I'll be and what I'm loving. -Join the listener Facebook Group. -Get my book Let It Out: A Journey Through Journaling. If you Liked This Episode Try Out: -Episode 137 with Josh Radnor -Episode 160 with Misty Boyce -Episode 95 with Valerie Chaney -Episode 167 with Jon Leland -Episode 255 with Mari Andrew This episode was

Notes from the Show:-Serena Wolf's Blog | Instagram | Twitter -Shine Theory is a practice of mutual investment with the simple premise that "I don't shine if you don't shine." It's a term Ann Friedman coined with Aminatou Sow to describe a commitment to collaborating with rather than competing against other people—especially other women. -Ted Talk  -Serena's quinoa bake recipes -Calcium Magnesium supplement to help with anxietyAll original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:-In April I'm doing a workshop at The Class. We're doing a workout and then a journaling workshop after! It's April 13 and $50 to attend. Limited spots available! Sign up here. Registration opens April 6th.-I'm leading a panel on April 18th with California Closets on Spring Cleaning. More info here.-Meetup in Austin, TX with Abbi Miller April 25th at RIVETER.-April 29 I'm doing a LIVE podcast taping at The Assemblage in NYC.My journaling class with Bluprint is now live and I am so ex

Notes from the Show:-Alex Hollander on The Web |Instagram| LIMBO Podcast-Berna on Instagram | On the Web-Felicia's Wallet videos -Is Long-Term Travel Lonely? Let Me Ask My Own Sad, Lonely A** Real Quick-Too Dark & Not Enough: Traveling As A Dark-Skin, Curly Haired Filipinx! on How Not to Travel Like a Basic Bitch **Who is Berna?**Berna Anat is a financial hype woman. That's her made-up way of saying, she's the creator of a financial literacy media series for young people that lives at @HeyBerna all over the Interwebz. Two years ago, she slayed her $50,000 debt, saved up to quit life and has been traveling the world trying to make money fun again ever since. Her portfolio includes work for Instagram, Seventeen, Glamour, and Scholastic, which is hilarious considering she still talks herself though the bunny ear method every time she ties her shoes.**What is LIMBO?**LIMBO podcast is an intersectional collection of conversations celebrating being in between - frank, witty, and soulful perspectives on life's b

My favorite thing about being a person is noticing serendipities. I’m often rushing or too focused on my plans to be present enough to see them. But every once in a while I slow down, let go of my plans, and insecurities, and am present enough to notice some sweetest of in humanity. To me today’s guest writer and illustrator Mari Andrew is an expert of this. She’s a present observer of her world, which is impressive in and of itself but then she has an impressive talent to take her keen observations and translate them into moving, specific yet relatable art. She’s a dynamic, warm, and articulate person artist who is oh so wise. Fittingly enough, we met serendipitously in our neighborhood in January—I told her how much her work meant to me and she agreed to do the podcast. In this conversation, we covered “rejection as protection”, her creative routines, money in NYC, feeling vulnerable and raw during times like breakups, transitions, and those make the ground fertile for growth,  her specific way of practicin

Notes from the Show: -Rachelle Robinett on The Web | Instagram | Newsletter | Supernatural Cafe - The Modern Herbal Dispensatory: A Medicine Making Guide by Thomas Easley -Broth to drink in the winter time: water simmered with fresh ginger, chickpea miso + nutritional yeast, ginseng, ashwaganda, 8am blend from CAP beauty -'Dopamine Bean' (supports dopamine production), alphanine with cold brew coffee -Maha Rose Cafe -Herb Pharm Warming Circulation tincture -Daniel Ryan hypno therapist -Inbox When Ready app for emails -Breakup Herbs: best to use something replenishing instead of numbing rose petals in tea, as a hydrosol, in your bath or diffuse rose essential oil oat straw for grief and recovery, anxiety and general calming hawthorn berries for your heart -Rachelle's-HRBL gummies: the first flavor is called 'Nerve Less' for stress and anxiety relief -Rachelle's mentor - Ken Jordan, founder of Evolver and The Alchemist's Kitchen and The Evolver Podcast -Rachelle's all time favorite herb: nettles -Favori

Notes from the Show:-Sara Avant Stover on The Web | Instagram | Podcast-Sara's books: The Way of the Happy Woman / The Book of She-Grief Walker documentary - Amazon Prime-The Wild Edge of Sorrow: Rituals of Renewal and the Sacred Work of Grief by Frances Weller-The Smell of Rain on Dust: Grief and Praise by Martín Prechtel-Tip: Lie down in bed and go into the feeling (the anxiety, grief, etc) and just feel it fully-Letting Go: The Pathway of Surrender by David Hawkins-Dirty John podcast - A Course in Miracles by Foundation for Inner Peace-Dr Joe Dispenza meditation teacher -Sara's writing practice: set a timer for 25 minutes listen to baroque music (ultimate om music) write stream of consciousness. Based on the book Writing the Mind Alive: The Proprioceptive Method for Finding Your Authentic Voice by Linda Trichter Metcalf and Tobin Simon-Digital Minimalism: Choosing a Focused Life in a Noisy World by Cal Newport -Evening journaling questions: What am I grateful for today? What did I do good today? What went