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    Alternative Health

    Feminist Wellness

    You weren’t born anxious, depleted, and second-guessing yourself. You were taught to be.

    The Feminist Wellness podcast is where nervous system science meets the truth nobody wants to say out loud: most of what you think is “self-care” is just performing wellness while your body stays stuck in survival mode.

    Host Béa Victoria Albina – NP, life coach, and Somatic Experiencing Practitioner – breaks down the codependent, perfectionist, and people-pleasing habits that keep you trapped in what she calls Emotional Outsourcing™: constantly looking outside yourself for permission, validation, and proof that you’re enough.

    This isn’t another show about bubble baths and boundaries. It’s about understanding why your body says yes when you mean no, why rest feels impossible, and how to stop treating your own needs like an inconvenience.
    If you’re done white-knuckling your way through life, performing okayness while feeling like you’re constantly failing some invisible test, this show will help you see what’s actually happening – and what becomes possible when you stop abandoning yourself to please everyone else.

    New episodes weekly. Start anywhere.

    Advertise

    Copyright: © 2024 Victoria Albina All Rights Reserved

    • Apple Podcasts
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    • Spotify
    Latest Episodes:
    Ep #358: The Best of Feminist Wellness: Emotional Liberation, Somatic Wisdom, and Collective Care Dec 25, 2025
    Show notes

    #358: This week, we're stepping into the winter solstice with a special gift - a collection of powerful moments from past episodes that capture the heart of what Feminist Wellness is all about.

    Whether you're celebrating the holidays, marking Yule, or simply taking a breath in this midwinter moment, this episode invites you to pause and come home to yourself through what I call a kitten step: the smallest possible step toward growth, even smaller than a baby step (because those are way too big).

    Join me this week as I share some of the most transformative teachings from recent conversations about breaking free from the systems that keep us small. From understanding emotional outsourcing patterns to practical tools for reclaiming your emotional space as an act of resistance, these insights offer a path toward collective liberation that starts with the revolutionary act of being kind to yourself.

    Get full show notes, transcript, and more information here: https://beatrizalbina.com/358

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Tenderoni Hotline #12: The Truth About Perimenopause No One Told You With Mariza Snyder Dec 23, 2025
    Show notes

    Tenderoni Hotline #12: Hello, my love, and welcome back to the Tenderoni Hotline. Today’s episode is a true gift, a clarifying, empowering, and deeply nerdy deep dive into all things perimenopause, hormones, and how to actually get the support you deserve.

    I’m joined by my dear friend and longtime women’s health advocate, Mariza Snyder, for a conversation that every midlife woman (and every clinician who serves them) needs to hear. Mariza is an author and speaker with over 17 years of experience, and the brilliant mind behind the Energized podcast.

    Together, we break down the science behind perimenopause, bust some harmful myths, and get into the nitty-gritty about progesterone, estrogen, testosterone, HRT, and beyond. We also talk about how to advocate for yourself at the doctor’s office, why lab work isn’t everything, and how to navigate this hormonal transition with confidence, clarity, and compassion.


    Mariza shares from both her clinical expertise and personal story, and offers powerful tools to help you feel more like yourself again, rested, resourced, and rooted in your truth.


    This episode is rich with real talk, science-backed wisdom, and loving reminders that your symptoms are real and your care should match your lived experience. Whether you’re in your mid-30s or well into your 50s, this one is essential listening.


    So get cozy, grab your journal, and let’s get nerdy in the best way.


    More From Mariza:

    - Learn about Mariza’s book, The Perimenopause Revolution, here: http://drmariza.com/book

    - The Perimenopause Toolkit Bonus Page: https://peri-revolution.com/

    - Thriving in Perimenopause Survival Guide: https://drmariza.com/perimenopausesurvival

    - Learn more about Mariza at drmariza.com


    Got a question for the Tenderoni Hotline? Send it to me at: podcast@beatrizalbina.com


    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/


    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Ep #357: Returning to Ritual: Reclaiming Ourselves on the Winter Solstice Dec 18, 2025
    Show notes

    #357: How much time do you spend managing other people's emotions? You know what I mean – smoothing over conflict at family dinners, tiptoeing around your partner's mood, or endlessly reshuffling your schedule for coworkers. It's exhausting. But what if reclaiming your energy could be as simple as lighting a candle?

    I know it sounds too easy. Maybe even a little witchy woo. But here's the truth: rituals like this aren’t just nice. It’s necessary for your nervous system.

    Join me this week as I explore why so many of us have lost touch with ritual, share examples of practical rituals that create profound shifts, and explain how reclaiming it might be one of the most practical, revolutionary, and feminist things you can do in your healing journey.

    Get full show notes, transcript, and more information here: https://beatrizalbina.com/357

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/


    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Tenderoni Hotline #11: Why Saying No Feels So Hard + Why You Overexplain + How to Protect Your Energy This Holiday Season Dec 16, 2025
    Show notes

    Tenderoni Hotline #11: Hello my love, and welcome back to the Tenderoni Hotline, our soft and spacious corner of the Feminist Wellness Podcast where we explore your most tender questions about healing, nervous system care, and returning home to yourself.

    In today’s episode, we’re diving into three listener questions that so many of us face, especially during the holiday season when old patterns and roles come rushing back.

    First, why do I feel so guilty every time I say no during the holidays? We’ll explore why guilt isn’t always what it seems, and how your nervous system might be misreading safety and danger based on old programming. You'll learn how to recognize when guilt is actually fear and how to respond with compassion and clarity.

    Next, we unpack why you overexplain your decisions to family and others. If every boundary you set comes with footnotes, this segment is for you. You’ll learn how childhood experiences can lead to this habit and how to start saying less, not more, without shame or shutdown.

    Finally, we answer: how can I protect my energy during the holidays without avoiding everyone? I’ll guide you through somatic tools and practical strategies to help you stay grounded, present, and connected to yourself and to what really matters.

    You’ll walk away with insight, support, and simple nervous-system-centered practices you can use right away. So grab your coziest blanket, pour a warm drink, and come settle into the tenderness with me.

    Got a question for the Tenderoni Hotline? Send it to me at: podcast@beatrizalbina.com

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Apply to my group coaching program, Anchored: Overcoming Codependency:

    https://beatrizalbina.com/anchored/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Episode 85 - Guilt Guilt Guilt: beatrizalbina.com/85

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Ep #356: Questions Not to Ask at the Holiday Table Dec 11, 2025
    Show notes

    #356: Does the thought of holiday gatherings make your chest tighten? Maybe you're the one who always accidentally says the wrong thing. Or maybe you're the one fielding invasive questions about your relationship status, body, or life choices for the 473rd time. Either way, you're not alone.

    In this episode, I'm addressing something that happens at every family gathering: those seemingly innocent questions that assume everyone wants the same milestones, and that life happens in some neat and tidy order. Questions about marriage, kids, weight, work, and why you're still single - they often land like judgment even when they come from a loving place.


    Tune in this week as I lay out the worst holiday table questions (and what to ask instead), and exact scripts for responding to invasive questions without starting a gravy boat war. You’ll also learn how to stay grounded when someone crosses your boundaries, and five connection-building questions that actually bring people closer.


    12 Days to End Emotional Outsourcing is my free, live daily program that I’m teaching from December 15th, 2025, to the 26th. This is where you’ll learn how to help your nervous system stop scanning everyone else so you can start hearing you again. Save your spot here: https://beatrizalbina.com/twelve/

    Get full show notes, transcript, and more information here: https://beatrizalbina.com/356


    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/


    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Tenderoni Hotline #10: Unlearn the Good Girl Script: A Tool for Taking Up Space with Sara Fisk Dec 09, 2025
    Show notes

    Tenderoni Hotline #10: Hello my love, and welcome back to the Tenderoni Hotline, our soft and spacious corner of the Feminist Wellness Podcast where we explore your most tender questions about healing, nervous system care, and coming home to yourself.

    In today’s episode, we’re doing something a little different and a lot of fun. I’m joined by my dear friend and fellow coach Sara Fisk for a warm, thoughtful, and deeply validating conversation about people pleasing, fawning, and how to find your voice again after a lifetime of being trained to shrink.

    Together, we unpack what it really means to be a “good girl,” how people pleasing shows up as both a social strategy and a nervous system response, and why so many of us freeze or default to yes even when we mean no.

    Sara also shares a powerful communication tool that helps you speak with more clarity and confidence without swinging into harshness or abandoning yourself in the process. This episode is filled with laughter, real talk, and body-based insight you can start using right away.

    If you’ve ever walked away from a conversation thinking, “Why didn’t I say what I really meant?” this one is for you. So get cozy, pour yourself a little something soothing, and come laugh, learn, and heal with us.

    Got a question for the Tenderoni Hotline? Send it to me at: podcast@beatrizalbina.com

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Learn more about Sara Fisk: https://www.sarafisk.coach/

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Ep #355: Burnout and Chronic Self-Abandonment Dec 04, 2025
    Show notes

    #355: We need to talk about burnout - and not just the kind that comes from working too many hours or answering emails at 10 p.m. This week, I'm addressing that bone-deep exhaustion that's become the background noise of so many of our lives, where your body feels like it's moving through wet cement and everything feels like way too much.

    I'm talking about the burnout that happens even on maternity leave, even in retirement, even while doing things you genuinely love. This isn't a work problem that a vacation can fix. It's about the chronic, relentless abandonment of yourself in the name of keeping everyone else comfortable.

    Tune in this week to discover how emotional outsourcing keeps us trapped in the burnout cycle. You'll learn why your nervous system reads disappointing others as life or death, and most importantly, you'll get a practical remedy for starting to source safety internally and becoming your own North Star once more.

    Get full show notes, transcript, and more information here: https://beatrizalbina.com/355

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Tenderoni Hotline #9: Why Do I Over-Apologize + Why Does My Body Twitch Out of Nowhere? Explained Dec 02, 2025
    Show notes

    Tenderoni Hotline #9: Hello my love, and welcome back to the Tenderoni Hotline, our soft and spacious corner of the Feminist Wellness Podcast where we explore your most tender questions about healing, nervous system care, and returning home to yourself. In today’s episode, we’re exploring two questions that are as vulnerable as they are common, and I know so many of you will see yourselves in them.

    First, why do I apologize for everything? From “Sorry to bother you” to “Sorry I exist,” we unpack the deep conditioning, especially for those socialized as women, that teaches us to shrink, submit, and soothe. You’ll learn why your nervous system uses over-apologizing as a protection strategy and how to gently shift into honoring your presence, your voice, and your needs without guilt.

    Then we move into a question about body twitches, spasms, and random shudders that seem to come out of nowhere. If your body moves without your consent and you’re wondering what’s going on, this one is for you. We’ll explore how these movements can be stress-related, why your body might be trying to discharge stored tension, and how to support your system with simple, effective somatic tools.

    You’ll walk away with insight, relief, and real strategies for honoring your body, your boundaries, and your healing.

    So pour a cozy cup, get comfy, and let’s drop into the tenderness together.

    Got a question for the Tenderoni Hotline? Send it to me at: podcast@beatrizalbina.com

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Ep #354: The Third Arrow: When Self-Shame Makes Everything Worse Nov 27, 2025
    Show notes

    #354: You know that feeling when your mom rearranges the table you just set, or your uncle makes that comment about your career, and suddenly you're spiraling?

    That's the first arrow - the hurt. The second arrow is all the stories your mind creates about how “she always does this” or “nothing I do is right.” But there's a third arrow that I haven't found anyone really talking about, and it's the most damaging one.

    Join me this week to discover how to recognize the third arrow when it shows up. You'll learn specific remedies you can use right now when that shame spiral starts, including how to name it, change your nervous system state before trying to change your thoughts, and talk to yourself like someone you love. Because once you see the third arrow, you can't unsee it. And that awareness gives you a choice you didn't have before.

    Get full show notes, transcript, and more information here: https://beatrizalbina.com/354

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

    Tenderoni Hotline #8: From Self-Abandonment to Self-Love: Ending Emotional Outsourcing with Mary Jelkovsky Nov 24, 2025
    Show notes

    Tenderoni Hotline #8: This week on Feminist Wellness, I’m joined by the wise and wonderful Mary Jelkovsky, author, podcast host, and founder of Mary’s Cup of Tea, for a deep and playful conversation on healing emotional outsourcing, letting go of perfectionism, and reclaiming your self-worth. We explore how so many of us were conditioned to earn love by being agreeable, productive, or self-sacrificing, especially those of us who are eldest daughters, children of immigrants, or socialized as women in patriarchal systems.

    Together, we unpack the invisible pressure to be “good” and how it robs us of self-trust, the link between people-pleasing and nervous system dysregulation, and the cultural and generational stories that shape codependency and first-gen expectations. We talk about how to stop managing other people’s feelings and come back to your own, how projection shows up in relationships, and the power of presence work in interrupting old survival patterns.

    You’ll laugh, reflect, and walk away with new insights into how emotional outsourcing shows up in your life and what it truly means to begin choosing you.

    Order your copy of End Emotional Outsourcing here: https://beatrizalbina.com/book/

    Follow me here: https://www.instagram.com/beatrizvictoriaalbinanp/?hl=en

    Check out Mary’s podcast: Mary’s Cup of Tea: www.maryscupoftea.com

    Mentioned in this episode:

    Join Nervous System Signals and Safety!

    You understand your anxiety. You can name your triggers, trace them back, explain the whole thing. And your body still does what it does - the freeze, the brace, the exhaustion that has nothing to do with how much you slept. Working at the level where the pattern actually lives - your nervous system, your physiology - is what changes it. Signals & Safety is 12 weeks of somatic education and practice built from 20+ years of clinical training. You come out knowing why your body responds the way it does, and with the tools to meet yourself differently in the moments that used to undo you. Check it out here: https://feminist-wellness.captivate.fm/signalsandsafety

    Nervous System Signals and Safety

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