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Healing Unfiltered

Healing Unfiltered

by Erin Burns

Self-Improvement Mental Health

Season 2

Life is a Practice: The Impact of Yoga with Allison Malik

What if yoga has very little to do with touching your toes—and everything to do with how you live your life? In this episode, I'm joined by a yoga instructor and friend for a conversation that goes far beyond the mat. We explore the common misconceptions about yoga, why it truly is for everyone, and how a consistent practice can transform not only your physical health, but your relationship with yourself. We dive into the powerful connection between yoga and mental health, including why it can be especially supportive for those with ADHD. We talk about how showing up for yourself, even when it's uncomfortable, builds self-esteem, self-respect, and the kind of discipline that comes from self-compassion rather than self-criticism. Perhaps most importantly, we discuss the idea that yoga is a reflection of life itself. Learning to stay present in discomfort, letting go of perfection, and recognizing that growth isn't a destination—it's a practice. Just like yoga, life isn't about mastering every pose or getting everything "right." It's about returning to yourself, again and again. Whether you've practiced yoga for years or have always believed "it's not for me," this conversation might just change the way you think about both yoga and the way you move through life. In this episode, we discuss: Why yoga is truly for every body—not just the flexible or athletic The mental health benefits of a regular yoga practice How yoga can support focus, emotional regulation, and ADHD Building self-esteem and self-respect through yoga Learning to tolerate discomfort instead of avoiding it Why progress is found in practice, not perfection How the lessons we learn on the mat translate into everyday life Follow Allison on IG at @alli_yoga_blahblah or if you are in the area, stop by Yoga Cave in Naperville to try out a class with her! Bonus points if you're in the area and you come support the pups and kitties at one of the free yoga classes Allison mentions at the end of this episode, which are taking place all throughout July (2026)! Find me on IG at @erinburnswellness for more podcast content!

Turning Life Experience Into Art: Mental Health, Identity, and Writing with Author Orin Steele

In this episode of Healing Unfiltered, I’m joined by author Orin Steele to explore the powerful connection between mental health, identity, and storytelling. Orin’s debut novel, By Blood, Shadow, and Fire, is more than just a fantasy story — it’s layered with emotional depth, internal conflict, and themes that reflect very real human experiences. We talk about her journey as a writer, how her personal experiences (including her openness around her journey with infertility) shaped her voice, and how storytelling became a space for both expression and processing. We also dive into the realities of creativity, including how ADHD shows up in her writing process, and why she’s learned to work with her brain rather than against it. From authenticity online to the psychology behind character development, this conversation highlights how the stories we tell (and the ones we’re drawn to) are often rooted in something much deeper. In this episode: Showing up authentically in an over-curated online world The importance of talking openly about infertility and women’s health How personal experiences can shape creative expression ADHD and the creative process The emotional and psychological depth behind character development Themes of identity, self-sabotage, and internal conflict in storytelling You’ll walk away with: A deeper appreciation for the emotional layers within storytelling Insight into how mental health influences creativity Validation around sharing your story and lived experiences A new perspective on the characters and stories you connect with By Blood, Shadow, and Fire is available now. Be sure to check it out and connect with Orin online for more of her work and insights.

Why Fitness Feels So Hard (And What to Do About It) - With Kristy Castillo

In this episode of Healing Unfiltered, I’m joined by my first guest (and someone you may recognize), Kristy, to talk about something so many people struggle with but rarely talk about honestly: Why fitness and nutrition feel so hard to stick to. Because the truth is… it’s not just about workouts and food. We dive into the emotional side of fitness — the part that’s tied to identity, self-worth, shame, and the pressure to “get it right.” From gym anxiety and body image to binge cycles and all-or-nothing thinking, we unpack what’s actually happening underneath the surface. We also talk about why so many women feel like they’re constantly starting over, and how what looks like “self-sabotage” is often your brain trying to protect you — not ruin your progress. This episode is less about telling you what to do, and more about helping you understand why this has felt so heavy… and how to start approaching it in a way that actually feels sustainable. In this episode: Why fitness feels so emotionally loaded (not just physically challenging) The role of shame, body image, and fear of judgment Emotional eating, binge cycles, and the “good vs. bad” food mindset Why women often feel stuck in a start-over cycle Reframing self-sabotage as self-protection What a healthier relationship with exercise can actually look like You’ll walk away with: A deeper understanding of why fitness has felt so hard Validation that it’s not a discipline problem A more compassionate perspective on your patterns A new way to approach fitness that feels more sustainable and supportive You’re not broken. And this was never just about fitness. Connect with us: Erin: @ErinBurnsWellness Kristy: @KristyCastilloFit | @unfuckyourfitnesspodcast

ADHD and Understimulation: The Missing Piece of Motivation

If you’ve ever felt like you want to do things but just… can’t get yourself to start — this episode is for you. Today we’re talking about something that doesn’t get discussed enough: understimulation, and how it plays a major role in ADHD, executive dysfunction, and that “paralyzed” feeling so many people experience. Most people assume that when they can’t get started, they’re overwhelmed, unmotivated, or just being lazy. But what if the problem isn’t too much… it’s actually not enough? In this episode, we break down how the ADHD brain responds to stimulation, why low dopamine can make even simple tasks feel impossible to start, and what understimulation actually looks like in real life (hint: it’s not always obvious). We also talk about the difference between overwhelm and understimulation, why traditional “just be disciplined” advice doesn’t work, and simple, practical ways to work with your brain instead of against it. If you’ve been feeling stuck, scattered, or unable to follow through — this might be the missing piece. 💬 In this episode: What understimulation actually is How ADHD impacts motivation and task initiation Why low stimulation can feel like paralysis The difference between overwhelm and understimulation How dopamine and interest drive action Simple ways to create activation and momentum ✨ You’ll walk away with: A new understanding of why you feel stuck Validation that it’s not a laziness or discipline issue Practical tools to help you get started A more compassionate way to approach your brain You’re not broken. Your brain just needs the right kind of input.

What to Do When You Don’t Feel Like Doing Anything

What do you do when you don’t feel like doing anything… and even the smallest tasks feel like too much? In this episode, I’m sharing honestly from my own experience — including taking the entire month of March off from recording and publishing this podcast. Not because I didn’t care, but because it genuinely felt like too much. Instead of forcing myself through it (like I have in the past), I did something different: I paid attention. I honored where I was at. And eventually, when a little bit of motivation came back, I followed it — gently. This episode is about what to actually do in those moments when your capacity is low. Not from a “push through it” mindset, but from a place of awareness, sustainability, and self-trust. Because not feeling like doing anything doesn’t mean something is wrong with you — it just means something needs to shift. 💬 In this episode: Why “not feeling like it” isn’t a character flaw The difference between avoidance and low capacity How forcing yourself can make things less sustainable What to do instead of pushing through How to rebuild momentum without overwhelming yourself A simple way to re-engage when motivation starts to come back ✨ You’ll walk away with: A more compassionate perspective on low motivation Practical ways to move forward without forcing it Permission to honor your capacity A reminder that you don’t need to start over — you just need to start small

3 Questions You NEED to Ask Yourself Before You Judge

Judgment feels automatic. Instant. Certain. But what if your judgment isn’t truth — it’s conditioning? In this episode, we’re unpacking the psychology behind why we judge and what those reactions actually reveal about us. Most judgment isn’t about morality — it’s about familiarity, identity, and control. It’s shaped by the homes we grew up in, the rules we absorbed, the experiences that hurt us, and the wiring that kept us safe. Instead of shaming judgment (because we all do it), this episode offers three powerful questions to help you slow down, get curious, and understand what’s really happening underneath that initial reaction. This isn’t about abandoning discernment or ignoring red flags. It’s about recognizing when certainty is coming from your nervous system — not objective truth. 💬 In this episode: Why judgment feels so convincing The difference between discernment and ego-protection How conditioning shapes what feels “right” or “wrong” The role of familiarity, identity, and control in judgment Three practical questions to challenge your reactions ✨ You’ll walk away with: A deeper understanding of your own judgments Tools to shift from certainty to curiosity Greater emotional maturity and self-awareness Permission to question what feels “obviously true”

Stop "SHOULDING" All Over Yourself

How many of your decisions are actually coming from desire… and how many are coming from “should”? In this episode, we’re diving into the emotional weight of “shoulds” — the internalized expectations that quietly shape our choices, especially in complicated relationships. Inspired by a real-life scenario involving guilt and strained family dynamics, we unpack why “I should…” can feel so convincing — even when it directly conflicts with your boundaries and lived experience. We talk about where “shoulds” come from (family systems, cultural conditioning, gender roles, trauma), why they’re so often tied to guilt and fear, and how they can lead to self-betrayal when left unchecked. Most importantly, we explore how to challenge and reframe them — so your life isn’t driven by obligation, but by intention and values. Because just because you feel like you “should”… doesn’t mean you actually should. 💬 In this episode: What a “should” actually is (and what it isn’t) Why relational “shoulds” are especially powerful The connection between guilt, obligation, and belonging How to tell the difference between a value and a conditioned rule Practical ways to challenge and reframe your “shoulds” ✨ You’ll walk away with: A clearer understanding of why “should” feels so heavy Permission to question expectations you didn’t choose Tools to shift from obligation-driven decisions to values-driven ones Compassion for yourself when guilt shows up You’re not here to live a life made of inherited expectations. You’re allowed to choose differently.

When It’s All Too Much, Simplify

In this episode, I’m sharing a gentle reflection on what it looks like to simplify when everything feels like too much. On days when the world feels heavy—or when our bodies and nervous systems are asking for less—pushing through often isn’t the answer. Instead, this is a quiet invitation to slow the pace, loosen expectations, and let things be simpler than usual. I talk about the small ways I’ve been choosing simplicity lately, and why a slower pace isn’t a sign of failure, avoidance, or falling behind. Sometimes, it’s just an honest response to the moment we’re in. This episode isn’t about productivity, solutions, or fixing anything. It’s about listening, softening, and allowing yourself to meet the day where you actually are. In this episode, I reflect on: Why overwhelm often calls for simplicity, not more effort Letting expectations be lighter on heavy days Choosing a slower pace without guilt or self-judgment How simplifying can feel grounding instead of limiting Giving yourself permission to do less and rest more If you’re feeling overstimulated, worn down, or emotionally heavy, this episode is a reminder that it’s okay to simplify—and that slowing down can be a form of care.

Rethinking Expectations: Let Go of Unnecessary Pressure

In this episode, I reflect on what it looks like to step back from expectations that quietly create pressure—especially expectations placed on us by others, and the ones we internalize without ever questioning. So much of what we push ourselves to meet isn’t rooted in what we actually want or need. It’s shaped by habit, comparison, and unspoken standards about how we should be showing up. And over time, that pressure can start to feel heavy, disconnected, and unsustainable. This conversation isn’t about lowering standards or opting out of responsibility. It’s about discernment—learning how to recognize which expectations are meaningful, and which ones are simply adding stress without adding value. If you’ve been feeling stretched thin by invisible “should's,” this episode is an invitation to pause, notice what you’re carrying, and consider what it might feel like to loosen your grip on what no longer fits. In this episode, we explore: How expectations, both external and internal, create unnecessary pressure The difference between responsibility and over-responsibility Why meeting expectations can override alignment without us realizing it What it looks like to stop forcing yourself to care about every “should” Choosing relief and honesty over pressure and performance This episode is reflective rather than prescriptive. My hope is that it offers space to rethink the expectations you’re holding—and permission to let go of the ones that don’t actually belong to you.

The Difference Between Something Being "HARD" Versus "MISALIGNED"

In this episode, I’m sharing a brief update about the rhythm of this podcast—and how that decision opened up a much bigger reflection about alignment, energy, and discernment. So often, we interpret resistance as something to push through or fix. But what if it’s actually information? What if it’s inviting us to pause, reassess, and choose a different way of engaging—without quitting, burning things down, or labeling ourselves as unmotivated? This episode isn’t about doing less. It’s about doing things in ways that actually fit—listening more closely to what feels honest, sustainable, and true in the season you’re in. If you’ve been forcing a routine, a role, or a version of yourself that no longer quite fits, this is an invitation to reconsider how you show up—without shame or pressure. In this episode, we explore: Why I’m shifting this podcast to a bi-weekly release schedule The difference between something being hard and something being misaligned How resistance can be information—not failure What it really means to “say no more” without giving up entirely Choosing discernment over forcing, especially in seasons of change This conversation is reflective, not prescriptive. My hope is that it offers space to notice what your energy has been telling you—and permission to adjust, rather than push.

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