Still scanning.
Still preparing.
Still holding what has not happened yet.

In this episode of Project Joyful, Tracy explores the hidden difference between external busyness and internal activation, and why so many high-achieving women in leadership struggle to truly switch off even when nothing urgent is actually happening.

This conversation unpacks the Biology of Leadership beneath:
• mentally rehearsing tomorrow’s conversations during the drive home
• opening emails on Sunday “just to get ahead”
• waking at 3am thinking about a meeting agenda
• arriving on holiday while part of your nervous system is still at work
• feeling tired in a way that rest alone does not fully resolve

Tracy explores how the brain’s default mode network, cortisol patterns, subconscious preparation loops, and nervous system conditioning shape the way high-performing women experience leadership, responsibility, and rest.

You’ll also hear:
• why your nervous system learned to stay in anticipatory readiness
• the physiological difference between genuine demand and chronic activation
• how high-functioning leadership patterns become identity-level adaptations
• why nervous system coherence changes the way teams experience leadership
• the hidden energetic cost of constantly staying “across everything”
• how embodied leadership allows performance without self-abandonment

This episode is not about becoming less ambitious, less prepared, or less capable.

It is about what becomes available when your nervous system no longer needs to stay permanently braced for what might happen next.

If you have ever felt physically exhausted despite “handling everything well,” this episode will likely feel deeply familiar.

Connect with Project Joyful on LinkedIn for deeper conversations, leadership reflections, podcast clips, and Biology of Leadership insights.

ABOUT TRACY TUTTY

Tracy Tutty is a Neuro-Identity Coach, Medical Herbalist, and leadership thought leader helping high-achieving women recalibrate the subconscious and nervous system patterns beneath overperformance, chronic stress, perfectionism, and emotional self-protection.

Through the Biology of Leadership, Tracy bridges nervous system science, subconscious identity work, emotional regulation, and embodied leadership to help women succeed without chronic self-abandonment.

#BiologyOfLeadership
#NervousSystemRegulation
#HighAchievingWomen
#LeadershipDevelopment
#CorporateLeadership

What if the problem wasn't the spreadsheet?

What if your body had been trying to get your attention long before that moment arrived?

In this episode, Tracy explores why high-achieving women in leadership often miss the earliest signs that they're operating beyond their body's sustainable capacity. Drawing on neuroscience, physiology, nervous system regulation, and the science of allostatic load, she unpacks how your body continuously monitors your energy budget and often knows you're over capacity long before your conscious mind catches up.

You'll discover why tears, irritability, sleep disruption, jaw tension, and emotional reactivity aren't signs that you're failing. They're physiological data. Intelligent signals from a highly adapted nervous system doing exactly what it was designed to do.

This episode is for ambitious women in leadership, finance, and corporate environments who are carrying significant responsibility and want to understand how to lead sustainably without sacrificing their health, wellbeing, or sense of self in the process.

In this episode, you'll learn:

• What allostasis and allostatic load actually mean and why they matter for leadership

• Why your body begins preparing for demand before the demand arrives

• How a depleted energy budget affects emotional regulation, resilience, patience, and decision-making

• Why crying is one of the body's most sophisticated self-regulation mechanisms

• The difference between a demanding season and chronic physiological depletion

• Two simple nervous system regulation techniques you can use in under a minute

• Why awareness creates choice when it comes to sustainable leadership

• How to recognise the signals your body is sending before they become symptoms

Resources Mentioned

Join Biology of Leadership, Tracy's free three-day live online experience exploring the hidden biological factors influencing leadership, performance, resilience, and wellbeing:

https://www.tracytutty.co.nz/LeadershipBiology

If you'd like to join us, simply DM Tracy the word JOYFUL and she'll get everything set up for you.

Connect with Tracy

Website:
https://www.tracytutty.co.nz

LinkedIn:
https://www.linkedin.com/in/tracytutty

#BiologyOfLeadership

#NervousSystemRegulation

#WomenInLeadership

#ExecutiveWellbeing

#LeadershipDevelopment

You finish the meeting, drive home, make dinner, and technically stop working… while part of your brain is still replaying conversations, mentally organising tomorrow, and anticipating what needs attention next.

In this episode, Tracy explores the neuroscience behind why so many high-achieving women struggle to fully switch off after work, and why constant mental activation often becomes mistaken for professionalism, competence, and effective leadership.

This conversation goes far deeper than “overthinking.”

Because when women spend years being rewarded for anticipating problems, staying mentally prepared, and carrying responsibility exceptionally well, the nervous system can start associating ongoing cognitive readiness with safety, success, and identity itself.

Inside this episode:
• Why your brain keeps solving problems after work hours
• The neuroscience of anticipatory thinking and cognitive readiness
• How high performance conditions the nervous system to stay mentally “on”
• Why mentally carrying leadership becomes exhausting over time
• The hidden difference between strategic thinking and continuous subconscious preparation
• How constant mental activation can quietly reduce clarity, presence, and restoration
• Why coherence, not vigilance, creates more powerful leadership

This episode is especially for women in leadership, finance, corporate environments, and high-responsibility roles who feel physically exhausted in ways rest alone does not fully resolve.

You’ll also hear about the new Project Joyful LinkedIn page where Tracy is continuing deeper conversations inspired by these episodes around neuroscience, leadership, subconscious conditioning, and cognitive load.

If this episode resonated, send Tracy the word PRECISION.

CONNECT WITH TRACY:
LinkedIn: https://www.linkedin.com/company/projectjoyful/
Podcast: www.ProjectJoyful.com
Neuro-Identity Coaching™ | Leadership | Nervous System Leadership

The career is working.
The mortgage gets paid.
You’ve built a life younger you once dreamed about.
And yet internally, something feels different.

Not because you’re failing.
Not because you hate your career.
Not because you’ve lost your ambition.

But because achievement can quietly become linked to safety, self-worth and identity in ways we rarely talk about out loud.

In this episode of Project Joyful, Tracy explores the nervous system patterns, subconscious safety contracts and hyper-independence behaviours that often sit underneath high achievement, and why so many intelligent, capable people become exceptionally skilled at building successful lives they don’t fully have the capacity to experience while they’re living them.

This conversation unpacks:
• why success can start feeling emotionally flat over time
• the hidden relationship between achievement and safety
• hyper-independence as a nervous system strategy
• why many high performers live “neck up” and disconnected from their body
• Hans Selye’s stress physiology research and how the body adapts to chronic pressure and stimulation
• the difference between accumulation and expansion
• why spaciousness has become such a luxury
• how to recalibrate without burning your life down
• creating a version of success your nervous system can actually live inside of sustainably

This episode is for anyone who has ever looked around at the life they built and quietly wondered:
“Why doesn’t this feel the way I thought it would?”

And more importantly:
“What if success could feel different from here?”

If you’re beginning to realise the version of success you built no longer matches the internal experience you want to live inside of, you can book a private Clarity Call with Tracy here:

Book a Clarity Call with Tracy

#ProjectJoyful #NervousSystemRegulation #HighPerformanceWomen #LeadershipDevelopment #NeuroIdentity

The yoga classes.

The supplements.

The meditation apps.

The herbal teas.

The massages squeezed into lunch breaks while mentally rehearsing tomorrow.

And somewhere underneath all of it, the shoulders are still tight. The jaw still aches. The mind keeps moving even in moments that are supposed to feel restorative.

In this episode of Project Joyful, Tracy explores why self-care can quietly stop working when the nervous system experiences it as another performance metric. This is a sophisticated conversation about anticipation physiology, optimisation culture, leadership capacity, adaptogens, and the difference between forcing restoration versus allowing responsiveness.

You’ll learn:

• Why many high-achieving women unconsciously approach rest with achievement energy

• The difference between optimisation and nervous system responsiveness

• Why pressure and performance can become unconsciously linked

• How anticipation physiology affects restoration, creativity, and decision making

• Why adaptogens work differently from force-based wellness strategies

• The subtle signs your system may be asking for responsiveness rather than more discipline

• How coherent leadership begins changing in tiny everyday moments

This episode is for the woman who is highly capable, deeply responsible, and quietly wondering why all the “right” self-care practices no longer seem to create the restoration they once did.

Because sometimes the issue is not a lack of discipline.

Sometimes the nervous system no longer responds well to being treated like another productivity project.

And sometimes the smallest moments change everything.

Connect with Tracy:

Instagram: @tracyctutty

Podcast: Project Joyful

Website: projectjoyful.com

#ProjectJoyfulPodcast

#NervousSystemRegulation

#HighAchievingWomen

#LeadershipPhysiology

#BiologicalCongruence

Everything has been handled. Conversations have landed, decisions have been made, and on the surface there’s nothing left that requires your attention. And yet, something in you is still moving. Still replaying. Still stepping ahead into what’s coming next.

In this episode, we explore why that happens.

Not from the perspective of workload, time management, or needing to “switch off better”… but from the way your system has learned to operate beneath all of that.

You’ll start to recognise:

• Why your mind continues to loop, even when everything is complete
• The anticipatory pattern running beneath your thinking and decision-making
• The difference between your capability… and the constant background state that supports it
• Why switching off isn’t the absence of work
• What it actually feels like when that internal state begins to shift

This isn’t about doing less, or managing your thoughts more effectively.

It’s about understanding what’s happening at a biological level… and what becomes available when your system no longer needs to stay in that constant state of readiness.

If you recognise yourself in this, you’ll understand why this work matters.

Biology of Leadership
26–28 May
You can register here: https://www.tracytutty.co.nz/LeadershipBiology

#BiologyOfLeadership #ExecutiveWomen #WomenInLeadership #NeuroLeadership #LeadershipDevelopment

This episode explores a quieter layer of leadership that often goes unnoticed. Not the level you operate at, but what it requires of you to sustain it day after day.

Inside this conversation, we look at:

• The subtle ways high-performing leaders stay ahead of everything without realising it
• Why some days feel harder than others, even when nothing externally has changed
• The difference between the level you operate at and the way you’ve learned to hold it
• What actually creates your edge, and what simply sits around it

There’s a version of leadership that is built on anticipation.

Thinking ahead. Staying prepared. Holding multiple moving parts at once and ensuring nothing drops.

From the outside, it looks like competence. Professionalism. Reliability. The kind of leadership people trust.

And it is.

But there’s another layer underneath that isn’t always visible.

The constant engagement required to stay ahead of everything. The subtle bracing before moments that matter. The way your mind continues to run even when the day is technically finished.

Not because something is wrong.

But because of how your system has learned to operate at this level.

Over time, that way of operating can start to feel different depending on the day. Some days it flows. Other days, the same level asks for more.

And that’s where a quieter question begins to surface.

Not about the life itself.

But about what it takes to keep sustaining it.

This episode sits inside that question.

Not to evaluate what you’ve built, but to look more closely at the relationship between how you lead… and what it requires of you to keep doing so.

Biology of Leadership (3 Sessions)
If you want to explore this work more deeply:
https://www.tracytutty.co.nz/LeadershipBiology

#LeadershipDevelopment #ExecutiveLeadership #WomenInLeadership #HighPerformance #NervousSystem

There’s a version of responsibility that most high-performing women never question, because it has worked for so long.

It becomes how you lead.

And then, quietly, it becomes something your body carries.

This episode explores the pattern beneath high-functioning leadership. The one that keeps you slightly on, even when nothing is required. The one that looks like capability, but is actually your biology maintaining safety through control.

Not as a flaw.

As an adaptation that worked.

Until it no longer needs to.

Key Moments from This Episode:

“Responsibility doesn’t start as something you carry. It becomes something your body learns to hold.”

“What you’ve been doing has worked. But it’s not the reason you’re effective.”

“Responsibility was never meant to live in your body, only to move through it.”

What You’ll Hear In This Episode

In this episode, Tracy takes you into the subtle pattern that sits beneath high-performing leadership and why it often goes unnoticed for so long.

You’ll hear:

• How responsibility shifts from something you do into something your body carries
• The everyday moments where this pattern shows up, including overexplaining, stepping in, and staying mentally engaged after work
• Why this pattern has been reinforced throughout your career and how it became linked to your success
• The impact this has not only on you, but on your team, your leadership environment, and your personal life
• What regulation actually looks like in practice, beyond concept
• The distinction between your true leadership capability and the strategy your body has been using
• What becomes available when your body is no longer holding leadership in this way

Full Transcript

[insert transcript here]

Ready to Go Deeper?

If this episode has you seeing yourself more clearly, not as something to change, but as something you can no longer unsee, there is a space to explore this further.

Inside The Biology of Leadership, you’ll begin to experience what shifts when responsibility is no longer held in your body in the same way.

This is a free 3-day experience where you’ll start to understand how your biology shapes the way you lead, and what becomes available when that changes.

If you find yourself curious about this, you can explore more inside The Biology of Leadership:

https://www.tracytutty.co.nz/LeadershipBiology

Bottom of Form

It looks like leadership. It feels like capability. It’s the reason you’re trusted, relied on, and known as the one who holds everything together.

But underneath that, there’s a pattern.

One that lives in your body.

In this episode, Tracy takes you into the subtle, often invisible way responsibility becomes a constant internal state. The background tracking. The overexplaining. The inability to fully switch off, even when everything is handled.

You’ll begin to recognise how this pattern has supported your success… and where it’s now quietly limiting your clarity, your capacity, and your leadership edge.

This isn’t about doing less.

It’s about understanding what your body has been carrying, and what becomes available when it no longer has to.

In This Episode, You’ll Recognise:

• The subtle ways responsibility shows up in your body, not just your role
• Why overexplaining, stepping in, and staying “on” feel so natural
• How this pattern shapes your team, your environment, and your personal life
• The difference between your actual leadership capability and the strategy your body has been using
• What shifts when responsibility stops living in your body

This Episode Is For You If:

• You’re known as the reliable one in your work or leadership
• You find it hard to fully switch off, even when nothing is urgent
• You notice yourself stepping in, tightening, or holding more than is required
• You’ve reached a high level of success, but something still feels constantly engaged beneath it

Explore Further: The Biology of Leadership (Free 3-Day Experience)

If this episode resonates, you can explore this work more deeply inside The Biology of Leadership.

A 3-day experience where you’ll begin to understand how your biology shapes the way you lead, and what becomes available when that changes.

https://www.tracytutty.co.nz/LeadershipBiology

Connect with Tracy Tutty

For more thought leadership on Neuro-Identity Coaching, leadership, and the biology of performance, connect with Tracy:

Instagram: @tracytutty
LinkedIn: Tracy Tutty

Podcast Series: The Biology of Leadership

This episode is part of an ongoing body of work exploring how leadership evolves when biology, identity, and nervous system coherence are brought into alignment.

YouTube Hashtags:

#BiologyOfLeadership
#WomenInLeadership
#HighPerformanceLeadership
#NervousSystemRegulation
#LeadershipDevelopment

“Vigilance often looks like excellence, but there comes a point where it stops being something you use and starts being something that is always running.”

“You might notice that part of you is always thinking ahead, anticipating, calibrating, even in moments where nothing is actually required of you.”

“The question isn’t whether vigilance works. It’s whether it’s still the way you want to lead.”

What You’ll Hear In This Episode

In this episode of Project Joyful, Tracy unpacks the Vigilance Pattern and how it quietly shapes the internal experience of leadership for high-performing women.

You’ll hear how vigilance forms as an intelligent biological strategy, why it becomes automatic through habit and reinforcement, and how it can begin to create subtle constraints in the way you think, communicate, and lead.

This conversation explores the difference between anticipation and presence, and why leadership at higher levels is no longer about staying ahead, but about being fully with what is in front of you.

You’ll also begin to see how what often gets labelled as overthinking is a natural byproduct of how your nervous system has been organised, and what shifts when your system is no longer oriented around preparing for what might happen.

This episode opens a different way of understanding leadership, one where your biology and your brilliance are no longer working against each other, but are aligned in how you lead.

Full Transcript

[insert transcript here]

Ready to Go Deeper?

Understanding the Vigilance Pattern is one thing. Experiencing what shifts when your nervous system is no longer organised around it is something else entirely.

Biology of Leadership is a three-day experience running on 26, 27 and 28 May. Inside this work, you’ll explore the physiology behind patterns like vigilance, how they become wired into the way you lead, and what it takes to shift them at the level they were created.

Not by removing your edge, and not by asking you to lead differently for the sake of it, but by refining how your system is organised so that your leadership becomes cleaner, more direct, and significantly less effort to sustain.

If you can recognise yourself in this episode, this is where you get to explore what leadership feels like when your biology and your brilliance are actually working together.

You can find all the details and secure your place here:
https://www.tracytutty.co.nz/LeadershipBiology

Yes, valerian is a powerful herb for supporting sleep. But its real value lies in how it helps your body transition out of a state of activation. It supports your nervous system, your physical body, and your ability to truly let go at the end of the day.

If your sleep feels disrupted, light, or unrefreshing, or if your mind continues to stay active long after your day has ended, this episode will give you a deeper understanding of what may be happening beneath the surface.

We explore how valerian works physiologically, how it supports both mental and physical relaxation, and why it can be such a valuable ally for those who feel wired but tired.

You’ll also learn why valerian doesn’t feel the same for everyone, how preparation, dosage, and even plant species can influence its effects, and how to work with it in a way that feels aligned with your body.

This conversation also extends beyond sleep into leadership and daily performance. Because the way your body rests directly shapes how you think, regulate emotion, and lead.

In this episode, we cover:

• How valerian supports sleep, nervous system regulation, and physical relaxation
• The difference between sedation and nervous system recalibration
• Why consistent use can create lasting shifts in your sleep patterns
• What “deep sleep” actually means and why it matters
• Why valerian can feel calming for some and stimulating for others
• How to take valerian as a tea, capsule, or tincture
• The distinctive taste and sensory experience of valerian root
• How sleep quality influences clarity, emotional steadiness, and leadership

Herbs for Health Series

If you’re ready to explore herbal medicine in a way that feels simple, grounded, and precise, you’re invited to join my Herbs for Health series.

Each month, we focus on one herb and explore how it can support your sleep, stress, mood, or immunity, without the overwhelm of the supplement aisle.

Explore here:
https://www.tracytutty.co.nz/Herbs4Health

Subscribe & Follow Project Joyful
If you enjoyed this episode, make sure to subscribe and share it with someone who would benefit from a more grounded approach to sleep and nervous system support.

#ValerianRoot #HerbalMedicine #SleepSupport #NervousSystemHealth #HerbalAllySeries

When this happens, the instinct is usually to search for the strategy that will fix it. Evening routines are refined, supplements are trialled, and sleep environments are optimised in the hope that sleep will return to the way it once was.

But disrupted sleep is rarely just about sleep.

Your ability to sleep well is influenced by several systems working together. Your nervous system, hormonal rhythms, metabolism, circadian biology, and the cognitive demands placed on your brain all play a role. When one of these systems shifts, sleep is often the first place your body signals that something needs attention.

In this episode of Project Joyful, Tracy explores what is actually happening in your body when sleep stops working in the way it once did. Drawing on her clinical experience as a Medical Herbalist and Neuro-Identity Coach, she explains the biological drivers behind disrupted sleep and why these patterns are so common in capable, high-performing women.

You’ll learn why your mind can become alert at night even when your body is tired, how hormones and metabolism influence sleep stability, and how circadian rhythms shape the quality of your rest. Tracy also shares practical, science-informed strategies you can begin using to support your physiology and help your body return to deeper restorative sleep.

This conversation reframes sleep from something you need to force or fix, to something your body can do naturally when the underlying systems are supported.

In this episode you’ll discover:

• Why sleep problems are often signals from deeper physiological systems
• How your nervous system influences whether your brain can power down at night
• The role hormones play in sleep changes during perimenopause and menopause
• Why blood sugar stability matters for staying asleep through the night
• How circadian rhythms influence melatonin, cortisol, and sleep timing
• Practical strategies to support your nervous system and improve sleep quality

Practical strategies discussed:

• Creating a structured wind-down routine before bed
• Supporting blood sugar stability with balanced evening nutrition
• The role of liver function in hormone metabolism
• Using morning light exposure to anchor circadian rhythm
• Creating an optimal sleep environment (including the ideal bedroom temperature of 16–19°C)

If your sleep has changed…

If you recognise yourself in this conversation and sense your body asking for a deeper level of restoration, Tracy’s Revitalise programme supports women in recalibrating the physiological foundations of sleep, energy, and nervous system resilience.

Learn more here:
https://www.tracytutty.co.nz/Revitalise

About Project Joyful

Project Joyful is a podcast exploring the intersection of health, physiology, identity, and leadership for women who carry significant responsibility in their work and lives. Each episode blends clinical insight with practical strategies to help you support your body while continuing to lead and live well.

Why do so many high-performing leaders still feel tired even when they rest?

In this episode of Project Joyful, Tracy Tutty introduces a concept she calls The Restoration Gap. It is the space between stopping work and your biology actually restoring.

Many leaders do everything they have been told should work. They take the weekend. They take the holiday. They get eight hours of sleep. And yet the sense of fatigue never quite lifts.

This episode explores why that happens.

Drawing on the Biology of Leadership, Tracy explains how your nervous system can remain in a subtle state of readiness even when work has technically stopped. When that happens, your body cannot fully dedicate its resources to repair, recovery, and replenishment. The result is a cycle where rest happens but restoration never quite completes.

If you have ever taken time off and wondered why you still felt tired, this conversation will help you understand what your biology may actually need in order to restore.

In This Episode

• What the Restoration Gap is and why many leaders experience it
• Why holidays, weekends, and sleep do not always restore energy
• The hidden biological cost of constant leadership vigilance
• What happens in your body when restorative cycles cannot complete
• How restoration supports cognitive clarity and emotional regulation in leadership
• Why sustainable leadership requires biological alignment, not just time off

Key Insight From This Episode

Restoration is not a lifestyle upgrade for leaders.
It is part of the biological infrastructure that allows leadership to be sustained.

Resources Mentioned

Download the guide:
The Biology of Sustainable Leadership
https://www.tracytutty.co.nz/BoLGuide

This guide explores the biological foundations that allow leaders to sustain clarity, resilience, and influence without carrying the hidden cost of constant strain.

About Your Host

Tracy Tutty is a Neuro Identity Coach, Medical Herbalist, Chartered Accountant, and executive mentor who works with high achieving women in finance and corporate leadership. Her work focuses on the Biology of Leadership and how aligning identity, nervous system regulation, and leadership responsibility allows sustainable high performance.

Listen If You Are

• A senior leader carrying significant responsibility
• Feeling tired even though you are technically resting
• Curious about the biological foundations of sustainable leadership
• Ready to lead with clarity, presence, and energy rather than constant strain

Connect with Tracy

Website: https://www.tracytutty.co.nz
LinkedIn: https://www.linkedin.com/in/tracytutty

It’s not burnout. It’s not failure. It’s not a loss of edge.

Everything still works.

You’re still capable. Still respected. Still producing at a high level.

And yet something about the way you’ve been operating no longer feels expansive.

In this episode of Project Joyful, we explore the quiet identity shift that happens when the strategies that built your success no longer feel like the way forward. Not because they stopped working. But because you’ve mastered them.

This is the corridor between identities.

The space where:
• You notice yourself thinking, “Why does it always have to be me?”
• You tighten back up and carry it anyway.
• You open your laptop on Sunday to “get ahead,” even though part of you wants to close it.
• You wonder if easing up means losing your edge.

We unpack:

• How identity is reinforced in the doing
• Why you may be reinforcing a previous version of yourself without realising it
• The hidden cost of always being the wayshower in the room
• The subtle resentment that builds when responsibility becomes reflex
• Why closing the laptop on Sunday is identity training
• How to build toward Friday completion without destabilising your standards

This episode is not about doing less.

It’s about expanding your range.

When what used to work stops feeling expansive, it’s rarely because you’re losing your edge.

It’s usually because you’re ready to lead differently.

🎧 Listen if:

• You feel slightly “off” but can’t explain why
• You’re questioning the way you’ve always led
• You’re tired of being the automatic answer in every room
• You’re ready for leadership that feels steady, not braced

Next week: The Restoration Gap — what happens physiologically when you never fully step out of reinforcement mode, and why recovery is the missing piece in identity evolution.

There is a version of leadership that looks exceptional from the outside and feels quietly expensive on the inside.

If you are composed, capable and the one who doesn’t wobble, yet sometimes you’re awake at 3:07am feeling wired and tired, this episode will land.

In Episode 224 of Project Joyful, we explore Coherent Leadership and why leadership that is not biologically aligned becomes quietly unsustainable over time.

This is not a conversation about burnout.
It is not about doing less.
It is about rhythm.

Episode Insight

“You can appear calm while your chemistry is preparing for threat.”

“Cortisol is not just a stress hormone. It is an anticipation hormone.”

“Leadership that isn’t biologically coherent is unsustainable.”

This episode reframes the invisible cost of being unflappable and introduces a new standard for high performing women in leadership. We unpack what dysregulated cortisol actually means, how hypervigilance shifts sleep and recovery, and why proving you can handle it feels very different in the body from inhabiting your capability.

If you have ever wondered why you can carry immense responsibility during the day yet struggle to power down at night, this conversation will give you language and clarity.

What You’ll Hear In This Episode

• Why high performing women often experience 2am to 4am waking
• What dysregulated cortisol really means, including timing, intensity and rhythm integrity
• Why cortisol functions as an anticipation hormone
• How your brain strengthens the circuits it uses most often and why readiness can become baseline
• The difference between appearing composed and being coherent
• Why leadership that is not biologically aligned becomes unsustainable
• What Coherent Leadership looks like in meetings, delegation and recovery
• The powerful shift from proving you can handle it to handling from assumed capacity

Full Transcript

[insert transcript here]

Ready to Go Deeper?

If something in this episode felt uncomfortably accurate, not dramatic, not urgent, just quietly precise, that is worth paying attention to.

This is not about fixing yourself. It is about refining your rhythm.

Notice your 3:07am moments. Notice where you are rehearsing. Notice where you are proving. Notice where you are already capable.

And if you want to explore what Coherent Leadership looks like at an identity level, I invite you to reach out.

You can send me a message on Instagram or LinkedIn and tell me what landed. Start the conversation with the word “STANDARD” and let’s talk about what sustainability actually requires at your level.

Leadership that lasts is not louder.
It is aligned.

It isn’t just about stress. It’s about anticipation.

In this first Herbal Ally episode of 2026, Tracy explores Tulsi, also known as Holy Basil, through the lens of Western Herbal Medicine. This is medicine first. Then leadership.

Modern stress is rarely dramatic. It is anticipatory. It is cognitive. It is ongoing. Your mind predicts what might happen next, and your body prepares accordingly. Over time, that subtle activation influences cortisol rhythm, metabolism, inflammation, oxidative stress, and clearer thinking.

In this episode, Tracy unpacks:

• Why cortisol functions as an anticipatory hormone
• How Tulsi supports stress resilience without sedation
• The relationship between stress and metabolic steadiness
• Inflammation and why it is part of repair, not the enemy
• What oxidative stress actually means inside your body
• How Tulsi’s antioxidant and anti-inflammatory actions work
• What research says about Tulsi and cognitive performance
• When Tulsi is the right herbal ally for high-responsibility women
• How Tracy prepares Tulsi as a therapeutic tea
• Important cautions and clinical considerations

Tulsi has a long medicinal history and a growing body of research supporting its relevance today. It is gently warming, aromatic, clarifying, and steadying. A herbal ally for women whose nervous systems are running just ahead of them.

If you feel slightly wired even when nothing is technically wrong, this conversation will resonate.

Tulsi can support your biology.

And you get to reshape the pattern.

🌿 How Tracy Uses Tulsi

A heaped tablespoon of dried Tulsi leaf
A mug of boiling water
Steeped covered for 3-5 minutes to preserve the aromatic oils

Simple. Potent. Intentional.

⚖️ Important Note

Tulsi is generally well tolerated, but context matters. Avoid during pregnancy. If you are trying to conceive, managing blood sugar conditions, or taking medication that influences glucose or blood pressure, consult a qualified health practitioner before regular use.

✨ Work With Tracy

If your system is asking for deeper recalibration, Revitalise is Tracy’s one-on-one immersive experience designed to support nervous system coherence, identity refinement, and sustainable clarity in leadership.

Find out more about Revitalise at: https://www.tracytutty.co.nz/Revitalise

🎧 Listen now on Apple Podcasts, Spotify, or your preferred platform.

In this episode of Project Joyful, Tracy explores why that difference isn’t about time, motivation, or discipline, and why creating more space in your calendar doesn’t always bring the relief you expect.

This is a conversation about leadership capacity at the level it actually lives: in the nervous system. Not as something to fix or optimise, but as something to understand and recalibrate.

Inside this episode, Tracy unpacks:

• Why exhaustion often persists even after you’ve slowed down or taken time off
• How leadership can feel harder on some days without anything “changing” externally
• The subtle ways responsibility is held in the body, not just the diary
• Why rest can feel restless for capable, high-performing women
• What leadership feels like when capacity expands from the inside

This episode is for women who are already capable, respected, and successful, and who sense that the way they’re holding leadership is costing more than it needs to, even though everything looks fine on paper.

If this conversation gives you language for something you’ve been feeling but couldn’t quite name, that awareness alone is meaningful.

Work With Tracy

Tracy’s one-to-one coaching programme, Revitalise, is designed for women ready for leadership to feel different in their body, not just better managed.
You’ll find details here: https://www.tracytutty.co.nz/Revitalise

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If this episode resonated, please subscribe, rate, and share Project Joyful with someone who would appreciate this conversation.

For years, leadership rewarded appearing calm under pressure, compartmentalising emotion, and pushing through internal strain to keep things moving. Many high-performing leaders built their careers by becoming the safe pair of hands, the one who didn’t get stressed, or at least didn’t show it. But biology has always been part of the picture, whether we acknowledged it or not.

In this grounded, science-informed conversation, Tracy breaks down how nervous systems shape influence, why teams subconsciously orient to the state of the leader, and how appearing calm can quietly create vigilance rather than trust. This episode explores the difference between performative calm and true regulation, the organisational cost of sustained nervous system alertness, and why things can be “working” while still feeling heavier than they should.

This isn’t a conversation about wellness trends or mindset hacks. It’s an exploration of leadership through a biological lens, and what changes when leaders stop overriding their systems and start working with them.

If you’re a leader who carries a lot, if things are working on the surface but some days still feel harder than they ought to, or if you’re sensing there’s a more sustainable way to hold authority without losing your edge, this episode is for you.

In this episode, you’ll hear about:

• Why regulation is becoming the new authority in leadership
• How appearing calm differs from being regulated
• The nervous system science behind leadership influence and co-regulation
• Why teams subconsciously align to the leader’s internal state
• How vigilance can masquerade as high performance
• The organisational cost of sustained internal override
• What leadership looks like when biology is no longer ignored

Upcoming Live Experience: Biology of Leadership

Tracy is hosting a live experience called Biology of Leadership on 18–20 February, where this conversation is taken out of theory and into application, exploring how leadership is shaped, stabilised, or strained at the level of the nervous system.

🔗 Learn more and register here:
https://www.tracytutty.co.nz/LeadershipBiology

But what if stress isn’t just something you handle, but something that’s quietly shaping how you lead.

In this episode of Project Joyful, Tracy explores why so many capable, respected leaders unknowingly lead from stress, not because they’re overwhelmed or coping poorly, but because their biology learned that vigilance, preparedness, and control were what kept them safe.

This is not a conversation about burnout or fixing yourself. It’s about understanding the unseen biological patterns that influence the experience of leadership in the body, and what changes when safety is created internally rather than managed through effort.

In this episode, you’ll hear about:

• Why stress often feels like competence, focus, and responsibility for high performers
• How leadership becomes carried in the nervous system, not just the calendar
• The difference between strategic preparation and fear-based over-control
• Why rest doesn’t always restore, even when you take time off
• How cortisol is increasingly understood as an anticipation hormone, not just a stress hormone
• What the hypothalamic-pituitary-adrenal (HPA) axis has to do with leadership stamina
• Why slowing down can feel uncomfortable when vigilance has been your safety strategy
• What shifts when leadership no longer needs stress to access clarity, authority, and impact

A different way to think about leadership

Leadership doesn’t lose its edge when your body no longer needs to stay on guard.
It sharpens.

When safety is created internally, attention becomes cleaner, decisions land faster, and rest starts to actually work. You still get access to that surge of clarity and energy when something matters, but you no longer need to live in stress to reach it.

If you’ve ever sensed that leadership feels heavier than it should, even when things are going well on paper, this episode will likely put language to something you’ve felt for a long time.

Continue the conversation

If this episode resonated, Tracy is hosting a free three-day live experience called Biology of Leadership, where she explores what leadership does to the body, and how the body quietly shapes leadership in return.

You can learn more and save your seat at:
👉 https://www.tracytutty.co.nz/LeadershipBiology

**Key Takeaways:**

1. **Self-Compassion:** Tracy emphasizes the need to treat oneself with kindness, akin to how we would treat a cherished friend. Incorporating calming practices like deep breathing helps activate the parasympathetic nervous system, paving the way for self-healing and establishing a sense of safety.

2. **Awareness:** The second step involves cultivating awareness without judgment. Tracy suggests methods like placing a hand over your heart to enhance connection and produce oxytocin, supporting a more loving and honest self-assessment.

3. **Action:** Based on the insights gained from awareness, the final step is taking deliberate, aligned actions—whether that means creating space for commitments, addressing boundaries, or simply moving towards your goals.

Join Tracy as she guides us through these transformative steps, ensuring that falling off track is but a temporary detour.

This week's episode, "From Resentment to Freedom - Reclaim Your Boundaries," guides you through the journey of recognizing the cost of people-pleasing and the steps to establish and maintain healthy boundaries.

Key Takeaway Points:

1. Recognise the Importance of Relaxation - Host Tracy Tutty emphasizes that taking time for relaxation is a vital form of active recovery, not laziness. Indulge in activities that bring joy, from reading for fun to self-care rituals, without feeling guilty.

2. Understand the Impact of Fluid Boundaries - Learn how overstepping personal boundaries can lead to resentment and exhaustion. Tracy illustrates with the metaphor of a leaky jug, reminding us to check our own "leaks" and prioritize self-care.

3. Practice Boundary Setting - Tracy offers practical strategies for setting and communicating firm, non-negotiable boundaries. Through preparation and practice, you can express your limits with clarity and confidence, ensuring mutual respect in your relationships.

If your inner peace is challenged by boundary issues, join Tracy Tutty for a free 30-minute productivity strategy consultation. Book now by visiting this link: https://www.tracytutty.co.nz/RevitaliseVSL

Choose to usher you into a life where your worth shines independently of others' opinions. Remember, it's time to secure your boundaries and celebrate yourself. Tune in now and embark on your journey to joyful freedom.

From the impact on our immunity and sleep to the prevalence of daily anxiety, Tracy discusses the need for a shift towards relaxation and rest. Discover how to create boundaries, engage in relaxing activities, and implement mindful breathing techniques to combat stress. Tune in to this episode to explore the power of choosing ease and grace in our daily lives.

**In this conversation, we discuss:**

👉 The detrimental effects of constant pressure

👉 The importance of setting boundaries

👉 Techniques for achieving relaxation

Join Tracy Tutty as she delves into the antidote for a busy life. Gain valuable insights into managing stress and embracing relaxation. Tune in for practical strategies to create a more balanced and fulfilling lifestyle.

Don't miss out – listen to the full episode now!

Key takeaway points include:

• its effectiveness in relieving digestive discomfort,
• its soothing effects on the parasympathetic nervous system, and
• its potential to protect the gastric mucosa and act as a powerful antioxidant.

Please get individualized advice by consulting with your medical herbalist. Not only are they trained in which herbs affect a particular health condition or your current life season, they're also trained in any herb-drug interactions and in choosing exactly the right herb for you.

And if you're tired of drinking bland herbal teas that are little more than colored water, peak the taste by including a little bit of Lemon Verbena.

Interested in some tasty herbal tea recipes that not only taste amazing but are also good for you? Here's a link to my free herbal tea recipe book. It includes recipes for an energizing tea, a sleepy time tea, a pain-relieving tea, and a whole host of other recipes for some common health conditions.

Click Here to get your free Tasty Tea Herbal Recipe Book.

Key Takeaways:

1. Boundaries are essential for determining who we give our energy to. By visualizing ourselves as a jug filled with water, we can understand the importance of maintaining healthy boundaries to prevent energy depletion.

2. Healthy boundaries require clear communication and non-negotiable limits. Identifying what we will and won't allow in relation to our boundaries is crucial for maintaining self-respect and preventing feelings of resentment or guilt.

3. Enforcing boundaries can be challenging, but it is necessary for our emotional well-being. By reminding others of the established boundaries and affirming what we will or won't do, we can create a sense of security and maintain our own needs and priorities.

Interested in learning more about harnessing your empathic abilities in the workplace? Visit https://www.tracytutty.co.nz/W4W for information about Tracy's upcoming four-week group coaching program, "Woo for Work".

Today we're talking about what makes a great day. And I'll be sharing two things you can do to increase the number of great days in your life.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Tracy explains that emotions serve as signposts, providing valuable insights into our thoughts, beliefs, and perspectives. While it is natural to want to avoid discomfort and anxiety, she emphasizes that all emotions are valid and can offer profound learning opportunities.

Key Takeaways:

• Understanding the nature of dread: Tracy delves into the definition of dread as the anticipation of something with great apprehension or fear. She highlights the importance of recognizing that our minds often struggle to differentiate between imagined future scenarios and present reality, leading to physiological responses in our bodies.
• The weight of anticipation: Tracy discusses how prolonged and intense focus on anticipated pain or anxiety can actually make it more distressing than the actual event itself. She cites research that suggests most people prefer getting the painful thing over with rather than having it loom over them.
• Navigating dread: Tracy shares insights from neuroscientist Lisa Feldman Barrett, who suggests asking ourselves whether the feeling of dread may have a purely physical cause. If so, taking care of our bodies through hydration, deep breathing, stretching, or a light meal can help. If the cause is not physical, spending time examining the expectations and underlying reasons behind the emotion can provide clarity and potential for change.

Dread doesn't have to be our constant companion. It can serve as a catalyst for growth, change, and finding joy in our lives. By understanding the role of emotions, particularly dread, and taking charge of our responses, we can consciously create a life we love and experience deep joy moment by moment.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Lynda is a registered nurse and a registered personal trainer who focuses on women's health and fitness from 40 years and up. Her business, Lady Talk, is designed to ease the conversation about the taboo topic of women's health.

In This Episode 

• 2:35 - What is a pelvic floor
• 4:15 - How to know when your pelvic floor is in shape and out of shape
• 7:08 - Symptoms of prolapse or other issues that can occur in the pelvic floor
• 9:12 - Fitness considerations for pelvic floor health
• 14:09 - Conditioning your pelvic floor
• 19:04 - The main things that can injure the pelvic floor
• 22:26 - When to seek professional help

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

2022 was a rough year for a lot of people, so let this episode be a reminder that you don't have to be strong all the time. And for those of you who find yourselves relating to this episode, we have the antidote for you.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Often it's the high performing corporate types who for some reason feel flat, their concentration is off, or their energy is bouncing around all over the place.

One of the first things we look at is fluid intake and more importantly, the type of fluids they're drinking.

Today I'm talking about energy drinks and why over the long-term they actually rob you of energy, rather than helping you to boost it. 

Interested in Finding Out More?

Check out the show notes for more detailed information or connect with me on instagram.

Like this episode?

Please help other people to find us by leaving a review.

In his conversation today with Tracy, they're going to talk about the importance of these skills. We know they matter, and yet they're rarely taught in school or in corporate training, and Mark wrote this book to help you learn those skills.

In this episode, Mark and Tracy talk about: 

• Managing your manager 
• The importance of learning beyond your role 
• Improving your communication style 
• The idea of being a lazy manager and what it means 
• Influential leadership versus positional leadership 
• The fine balance between leading and following 

Learn more about The Career Toolkit: Essential Skills for Success That No One Taught You. 

For detailed show notes, visit our article about the Essential Career Building Tools Nobody Taught You

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

We'll be in a meditative state, so make sure you're not driving or operating machinery while you're listening to this episode. Give yourself the gift of a quiet, comfortable space where you won't be disturbed.

For detailed show notes, visit our article about Setting You Up For A Fabulous 2022

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In today's episode, Tracy shares three tips for navigating the holiday period with ease and grace. These tips have worked for Tracy. They've worked for Tracy's clients, and now let's get them working for you.  

For detailed show notes, visit our article about 3 Tips for Surviving the Holiday Period

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Did you know that 54% of people who have had a stroke and 47% of people who have had a heart attack have high blood pressure? Often, the first time they hear their blood pressure is high is when they're faced with a significant event, because it's mostly symptomless, unless it gets extremely high.

In today's episode, Tracy is going to be talking about hypertension and the simple adjustments you can make to your well-being that have a strong connection with your blood pressure.

For detailed show notes, visit our article on How To Manage Hypertension Naturally

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In today's episode, Tracy talks about what makes a courageous person and how we have the ability to build the skill of being couragous. Tracy also talks about the kinds of fears we experience in life and how you can choose to manage it. 

For detailed show notes, visit ProjectJoyful.com.

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Want to dive in and discover your values and how to apply them at work? Check out Tracy's free training at ProjectJoyful.com.

Want to carry on the conversation? Connect with Tracy on Instagram or Facebook.

When we try and solve a problem, our natural instinct is to do more or add more things to solve it rather than doing less or removing redundant tasks or features.

Visit How To Solve a Problem By Doing Less for a detailed breakdown of this framework.

Lets keep in touch. Connect with Tracy on:

Instagram

Facebook

We spend so much time searchign for our purpose. Why am I here? What am I meant to be doing? In the meantime, while we spend all that time gazing at our navel and trying to work out why we're here, and what our big purpose is, life passes us by. Before you know it, another year has gone by and we're still trying to work out what our purpose is.

Finding your purpose can be a distraction. What if, rather than one big overarching purpose, your life was made up of a lot of little moments of purpose?

What if your purpose changed day by day, moment by moment based on who you were being in that moment, who you were with, or what you were doing?

What if there isn't one big grand purpose? What if you're here, to experience life, to live, to love, to grow? All of those require a different purpose, don't they?

I'd like to invite you to spend some time, instead of searching for that big purpose, spend some time getting to know what matters to you. Is it having enough energy to get through the day so that when you get home, you can be present with the people you love? Rather than collapsing on the couch with a glass of wine and four hours of Netflix ahead of you, too exhausted to connect with somebody you care about? What if you made your purpose in that moment connecting with that special someone when you got home? Or what if you made your purpose looking after your body like an athlete looks after their body so that you have not just enough energy to get to the end of the day but through the day and into the night?

What if your purpose was just giving someone an encouraging smile, cheering someone on, listening to your mom or your dad? What if that was your purpose?

We can make a real difference in this world, moment by moment. It's not about having the big plan. It's not about launching the big business. It's about being present. It's about loving. It's about connecting. And it's about knowing what matters to you moment by moment.

So, if you're with me on this, if you're ready to live your purpose, moment by moment; spend some time working out what matters most to you. What are those things that if you managed to do each day or each week, you would come to the end of the week and you'd say, "you know what? I had a great week this week".

Do you know why you had a great week? Because you had a great day. And then you had another great day. And then another great day. Before you know it, a great week. Do you know what makes a great day? You had a great hour and you have another great hour? You had more great hours in that day then not so great hours.

What if life was just that simple? Imagine all the energy it would free up in our lives if we spent less time worrying about our big purpose and more time doing those little things that matter.

I'd like to invite you to take moment, just live just in the moment and see what lies in there.

Connect with Tracy:

Instagram
https://www.instagram.com/tracyctutty/

Facebook
https://www.facebook.com/TracyTuttyNZ/

How do we do this? Tracy suggests somatic practices, particularly focused on the power of breath to quell internal storms. She teaches us the box breath and cyclic sighing techniques - tools endorsed not just by wellness gurus, but by the Navy Seals and supported by scientific research to improve a range of health concerns from high blood pressure to asthma.

But it's not just about crisis management; it's about creating a daily sanctuary of stillness and reflection. Tracy poses a thought-provoking question for regular self check-ins, to ensure we're sailing in line with our desired state of inner peace.

Prepare to deepen your understanding of self-care and learn practical strategies for staying anchored in serenity. Join us as we navigate the tempestuous seas and chart a course toward a more peaceful existence.

Key Takeaways:

1. Recognize Stress Before It Takes Hold: Learn to identify the signs of oncoming chaos and prepare yourself mentally and physically by enhancing your self-care practices.

2. Master Breathing Techniques: Discover the soothing power of box breathing and cyclic sighing as Tracy explains how these methods can help you maintain calm and focus during stressful situations.

3. Establish a Routine for Self-Reflection: Create a ritual to regularly check in with your internal state, ensuring that you remain aligned with your desired sense of peace throughout the day.

Remember, you are not the chaos; you are the observer of it.

There is so much research supporting chamomile's ability to calm the nervous system, and soothe a lot of different ailments that are common in humans and plants (for the gardeners listening).

Check out our show notes for more information.

Let's keep this conversation going on instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key Takeaways:

1. Understand the root cause: Are you procrastinating due to lack of energy, unfulfilling commitments, feeling intimidated, or fear?

2. Practical solutions: Implement energy-building suggestions, reevaluate commitments, break tasks into manageable steps, and use somatic practices to create safety in the body.

3. Mental rehearsal: Visualize, feel, and hear yourself successfully completing tasks to build confidence and reduce fear.

Tune in to revitalize your approach to procrastination and reclaim your time and mental peace.

Interested in getting to the root cause of your procrastination? Book a free 30-minute productivity strategy consultation today at https://www.tracytutty.co.nz/RevitaliseVSL

Tracy is proposing that we change it up and instead celebrate the love we have for ourselves. No one ever needs to miss out on a Valentine again!

In today's episode, Tracy is sharing three simple acts of self-love that you can do today. 

For detailed show notes, visit our article about 3-self-love-practices

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Sometimes busy professionals need the reminder that we are worthy exactly as we are, and we have no need to perform heroic acts of overwork. It also needs to be noted that a lack of rest can have a poor impact on the quality of work produced. So this episode is about how to negotiate when to push through and when to step away from a situation that requires overwork.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

In today's episode Tracy shares how to reframe your questions to attract more of what you want.

And if you're curious about how the law of attraction (as most people teach it) actually repels money, check out my mentor Jim Fortin's podcast on just that by clicking here.

For detailed show notes, visit ProjectJoyful.com.

Want to keep the conversation going? Connect with Tracy on Instagram or Facebook.

As an empath, you possess the ability to sense and feel others' emotions deeply. While this can be advantageous in roles that involve caring or leadership, it can also lead to exhaustion, burnout, anxiety, and depression if not managed properly.

Tracy shares practical strategies to navigate these challenges, including recognising whose feelings you are carrying, practicing self-care, creating spaciousness and solitude, and setting boundaries to avoid sensory overload. She also discusses the importance of using your emotional awareness as a superpower to curate a life filled with the emotions you desire.

Interested in learning more about harnessing your empathic abilities in the workplace? Visit https://www.tracytutty.co.nz/W4W for information about Tracy's upcoming four-week group coaching program, "Woo for Work".

Key Takeaway Points:

1. Recognise and differentiate between your own emotions and those you pick up from others.

2. Prioritise self-care, grounding, and creating space for decompression to prevent burnout. 3. Use your emotional awareness as a superpower to intentionally shape the emotions you experience in your life.

Medical Herbalist, Tracy Tutty, shares the traditional and scientific insights behind these herbs, explains the mechanisms of action (in plain English), and unpacks how your genetic makeup may affect your sensitivity to bitter compounds. This episode offers a refreshing, holistic view of how to support your metabolism, digestion, and appetite without sidestepping science or subscribing to one-size-fits-all solutions.

You'll learn: 

• What GLP-1 is and why it matters beyond weight loss 

• How metabolic syndrome develops - and its links to menopause and male aging 

• What bitter herbs are, how they've been used traditionally, and why they're still relevant 

• How compounds in herbs like chen pi and gentian stimulate GLP-1 and support digestion 

• Why genetic differences impact how you respond to bitter herbs 

• How to work with herbs like ginger, feverfew, and wormwood safely and effectively

Tracy also shares her favourite way to make a fresh ginger tea, the truth about how bitter your herbs really are (with a bitterness index table!), and an invitation to join her free Herbs for Health series.

Resources & Links: 

• Sign up for Herbs for Health monthly email series: https://www.tracytutty.co.nz/Herbs4Health

• Learn more about Tracy and her coaching work: https://www.tracytutty.co.nz/WorkWithTracy

Subscribe & Review:
If you're enjoying Project Joyful, please follow, rate, and review the podcast. It helps more high-performing women discover how to reconnect with their vitality and lead from a place of deep alignment.

In this episode, Tracy shares her own experience of becoming a manager at a young age, before she gained the life experience to truly be successful in the role. She gets vulnerable about her struggles and shares what might help someone else who finds themselves in a similar position. 

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key Takeaways:

Herbal Allies: Incorporate adaptogenic herbs like Rhodiola and nootropic herbs like Ginkgo biloba to enhance cognitive function and build resilience during stressful times.

Movement and Posture: Regularly adjust your posture, ensure frequent movement, and give your eyes mini breaks to combat the energy drain from prolonged screen time

Breathing Techniques: Practice the box breath method used by Navy SEALs to stay calm and maintain deep, intentional breathing for reduced stress and increased endurance.

Book a call with Tracy: https://www.tracytutty.co.nz/Clarity

Constantly being in pain is an insidious thing. If you are part of the millions of people dealing with chronic pain, hopefully, this episode can provide you with some clinical-based herbal remedies to supplement your current pain management protocols.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

It's packed full of antioxidants, and it's best known for its use as a culinary spice. But in the herbal medicine area, it is a great anti-inflammatory and it supports heart health. There are many other medicinal benefits that are not commonly known, so this episode will open up the world of health and healing found in turmeric.

Changing the way you give feedback to your employees will help your entire team stay on the course every day. So this episode will be critical to your team's performance and it's a must-listen.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

This herb is no longer included in the fluffy sweet that commonly shares its name. But in the episode today, you will learn why it has traditionally been included in many sweet treats as well as healing blends.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

It might be tempting to say you will let things go when the new thing comes in, but the new actually comes in when we find the courage to do less. If you commit to doing less and allow yourself to find peace in stillness, your new life is waiting for you on the other side.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

If you've ever been in a job that was really, really hard, and you felt duty-bound to put your head down and push through, then this episode is for you.

Knowing why mastering your new skill is the key to staying motivated when things get tough. It will also save you months, if not years, of wasted effort grinding through a job you don't really like because you thought that was what you were meant to do.

For detailed show notes, visit our article about Knowing Why You're Pushing Through

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

Just because she appeared calm and had a smile fixed on her face. It didn't mean she was okay. If she wasn't showing what was really going on, how could her colleagues and friends help her?

In today's episode, Tracy is lifting the lid on the mental, physical, and emotional cost of denying the heavy load you're really carrying. Tracy also shares two very powerful strategies for becoming even more resilient in the face of stress.

For detailed show notes, visit our article about The Danger of Keeping it All In

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

Our emotions provide clues to what we are thinking and believing about ourselves. All emotions are valid and none should be ignored or pushed away. So listen to this episode to learn some tools for dealing with the emotion of dread.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

In the episode today, we will share the framework you will need to create great conversations on your team.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

While it's true that the bees need our help, we also need them way more than they need us. If we lost our bees, the world's food chains would crumble. So this episode is all about the causes of the declining bee populations and what you can do!

Check out our show notes for more information.

Let's keep this conversation going on instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Medical Herbalist, Tracy Tutty shares the latest research on Hawthorn and its role in managing heart disease, high blood pressure, and cholesterol, and its potential benefits for diabetes.

Would you like to learn more about herbs? Join our monthly herbal insight email series here: https://www.tracytutty.co.nz/Herbs4Health

Rather than jamming more tasks into your day, productivity is about getting what matters most done in a timely manner while maintaining relationships and well-being. Tracy also delves into regulating your nervous system for clearer thinking, and the significance of taking active recovery breaks.

Key Takeaways:

• Being truly productive is about alignment and clarity, not cramming more tasks into your day.
• Identify the keystone action that will have the most significant impact on your desired outcome.
• Regulating your nervous system through active recovery can enhance productivity and decision-making.

In this episode of Project Joyful, Tracy Tutty explores what happens when your brilliance outpaces your biology. We look at the subtle ways high-performing women say "I'm fine" while their nervous system is quietly braced for impact, and why rest can feel more like risk than relief.

You'll hear how control masquerades as calm, how adrenaline disguises itself as productivity, and how to begin showing your body that ease isn't earned, it's remembered.

Tracy shares the hidden cost of performing composure, the science behind "I'm surviving" disguised as "I'm fine", and practical ways to restore coherence between your mind, body, and leadership.

If you've ever wondered why slowing down feels unsafe, or why peace only appears once everything is done, this conversation will change how you understand power, rest, and presence.

In this episode you'll discover:
• Why your body can look calm while still running on stress chemistry.
• The biological link between control and safety.
• How over-performance narrows creativity, empathy, and vision.
• Practical micro-shifts to retrain your nervous system for sustainable ease.
• What leadership looks like when calm becomes your new baseline.

Listen now to decode the illusion of ease and remember what true calm feels like.

Links & Mentions
For coaching and upcoming masterclasses, visit tracytutty.co.nz

Traditionally known as the "five-flavour berry," Schisandra has long been used to enhance vitality, endurance, and stress resilience. Now, science confirms what folklore always knew: this berry supports liver detoxification, mitochondrial energy, emotional balance, and mental clarity.

You'll learn:

• What makes Schisandra an elite adaptogen
• How it regulates cortisol and supports HPA axis function
• Why liver detox phases matter if you're taking medication
• How it boosts immune, lung, and cognitive performance
• The leadership lens on using herbs strategically - not just symptomatically

Plus, Tracy shares key safety considerations and how to use Schisandra wisely, especially if you're on prescription medication.

 💌 Free Resource:
Join our Herbs for Health email series.
Each month, discover how one simple herb can support your leadership and wellbeing - without supplement aisle overwhelm.

Sign up at tracytutty.co.nz/Herbs4Health

She explores the deep-rooted beliefs about safety instilled in us by our upbringing and society, and how they can lead us to prioritize predictability over passion. With thought-provoking insights, Tracy uncovers the importance of evolving one's identity to break free from the shackles of safety money and truly live a fulfilling life.

Tune in to learn how to navigate this delicate balance and embrace your soul's call for evolution.

**Key Takeaways:**

1. **The Meaning of Safety Money**: Tracy emphasizes that it's not the money itself but the meaning we attach to it that creates the danger. Understanding this can help shift your mindset.

2. **Balancing Predictability and Passion**: Tracy shares her journey of balancing an accounting job with her passion for healing, illustrating the importance of dipping your toe in the water while maintaining stability.

3. **Evolving Your Identity**: To truly break free, Tracy highlights the necessity of evolving your identity. She discusses her path to becoming a certified neuro-identity evolution practitioner as a key to overcoming limiting beliefs.

Tune in to learn how you can navigate the conundrum of safety money and step closer to your calling.

We have all been in a place where we have had to rush to meet a deadline, but if you find yourself chronically racing the clock, then it is time to make some changes.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key takeaways include:

1. Laziness as a Signpost: Feeling lazy serves as a signpost, guiding individuals to recognize their need for rest and self-care. By acknowledging laziness as a feeling rather than an identity, one can take steps to address underlying exhaustion.

2. Active Recovery: Tracy emphasizes the importance of incorporating active recovery practices into daily routines, such as breath work, yoga, or meditation, to recharge the body and mind.

3. Behavioural Change: Viewing procrastination and distraction as behavioural symptoms, rather than inherent traits, empowers individuals to address the underlying causes and make mindful adjustments to improve productivity.

Join Tracy Tutty as she empowers listeners to embrace laziness as a superpower and unlock the path to greater productivity and joy.

Today we will talk about the medicinal property of myrrh, but there is so much more to discover beyond that. Myrrh has a broad array of spiritual uses too. Plant medicine is potent medicine, so make sure you get individualized advice by consulting with your medical herbalist and enjoy exploring the powerful gifts of myrrh.

The last couple of years has allowed us to forget that colds and flus are a normal part of the changing seasons. The trick is to embrace it instead of fighting it. So give this episode a listen and get your natural remedies ready now, because you aren't going to want to be doing this while you are sick.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on instagram.

There is an inner and external change that is needed to turn this pattern around. Today we will focus on the external, and you will learn the number one tool used by high-functioning managers to decide who makes which type of decision and how to empower your team.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

In today's episode, Tracy is going to talk about three of her favorite herbs for focus.

Why three herbs?  

Well, herbal medicine is about connecting you with that one herb that works best for you. The version of you that is based on your constitution, the season of your life, and what's going on for you right now. It's not about a plant for a symptom.

These three herbs have a researched track record in the areas of focus and cognition both in terms of speed and recall. They're also three very different herbs.

For detailed show notes, visit our article about Three Herbs For Focus.

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Being persuasive is about caring, supporting and validating. Want to go deeper on this topic? Check out our companion show notes at Project Joyful.

At Project Joyful, we believe the world needs more beacons of light, more hope, more peace, more joy, more fulfilment. What would the world be like if you could persuade somebody to support your dream?

Lets connect

You can connect with Tracy on facebook and on instagram.

In this episode you're going to discover the one thing that every successful salesperson, every fast track manager, and every effective high performance coach has in common and how it makes for effortless communication. So not only will you get on better with your colleagues, but you're also more likely to reach a successful outcome when you're persuading them of something.

Want to dive a bit deeper on getting on with your workmates? Check out our show notes at ProjectJoyful.com.

Want to keep the conversation going?

Connect with me on Facebook or Instagram.

In this episode of Project Joyful, Tracy explores the subtle ways control masquerades as leadership—and how that pattern slowly depletes your energy, presence, and influence. From late-night reviews to filtered meeting responses, this episode unpacks the hidden cost of leading from tension.

You'll learn:

• Why high-performing women default to control
• The nervous system impact of identity fatigue
• Three practical ways to loosen the grip, without losing your edge
• How to stop managing perception and start leading from clarity

💬 Book a call with Tracy: https://www.tracytutty.co.nz/Clarity

No pressure. Just an honest, grounded space to explore what's possible.

Having enough energy so you have more than you need to draw upon is not about eating the right things, or exercising, or taking the magic supplement. It's about what you think. And it's about making self care an absolute must. Self care is the first thing you do each day, and more importantly, it's what you do through the day.

Most people think 'pay yourself first' is about paying over some money to themselves, before they pay the bills. It's not. It's about taking care of yourself, being that person who prioritises self care, so that you have the energy to do the things you need to do, to generate the life you've chosen to create. And that life is the one that you are in every single day.

Taking care of yourself on a deep level is what matters will show up in your bank account. There have been times when I ran myself a bit low. I needed to heal, but I pushed on. I ended up being burnt out. I ended up feeling worn out, wired and tired. I ignored it and just pressed on. But guess what happened?

As a herbalist, my patients started to fall away. You know, I started to get last minute cancellations and rebooks, less new patients. Why? I hadn't changed my marketing. Nothing about me had changed. And then I remembered:  physician heal thyself.

I wasn't in a space to serve. I didn't have the energy and the universe, in its infinite wisdom, registered that. And helped me take care of it.

Now I can't say I was pleased about this at the time, it took me a while to work it out. To see that correlation. Taking care of myself, through loving myself, gives me more energy.

Energy is like a bank account, right. The more we take care of ourselves, the more energy is in that bank. We enjoy life more. And isn't that, what life is about? Enjoying life?

How to Build Your Energy

There are a number of things that you can do in terms of your energy bank account. It's all about your way of being and your self care practices. So if you take care of yourself throughout the day, day by day, month, by month, year by year; you will have more energy to serve your clients. You have more energy for your family, for your workmates, for the people who work for you. And you can draw on that bank of energy when you're going through intense periods such as life events, or, as a business owner, if you're doing a launch.

Here are some ideas for self care

Here is a buffet that you can draw from and that you can add to. If you have other ideas for the self care list, please leave those suggestions in the comments so we can all benefit from it.

• A workout where you're including functional movement, balance, and flexibility work. Now if you're not sure how to do that, treat yourself to a personal trainer.
• Make a list of recovery activities and pull together your props ahead of time. So for me, my ultimate chillax is a nice cup of tea, made in a teapot, and served in a teacup on a tea tray with a book. So, for example, get yourself a stack of books going. Find that fancy pants teapot and teacup. If you live with others, agree a Do Not Disturb sign so that when you're in the midst of that book with your gorgeous cup of tea, you're not accidentally pulled into somebody else's agenda.
• Find your own way to meditate. Ideas include: listening to an app, Gregorian chants, reciting a mantra. For some people, it's staring at the garden, looking at a crystal, a flower or a candle. Find what works for you.
• Mindfulness based activities like colouring in, flower arranging, walking in the park.
• One of my favorites as a herbalist is that I like to make my own remedies and beauty products. Click Here for recipes that are on my blog, TracyTutty.com .
• Create an album on your phone, of heart lifting photos. Inlcude that perfect picture of walking the dog, or the cat smiling up at you, or spending time with the kids, or that perfect holiday. Just flick through them on your phone and just allow yourself to really enjoy that moment or relive that moment.

The trick to self care is based on three principles.

1. In terms of looking after your mind and body and your health, it's about bringing in movement that focuses on expansion.
2. In terms of your soul, it's about finding ways to bring more joy into the moment, and into your life. Whether it's getting out on the garden, looking at those photos, spending quality time with people you care about, taking the dog for a walk, patting the cat.
3. And in terms of the mindfulness, it's creating space in your brain through meditation or refer back to the white mist exercise which I shared in the last episode.

Find new ways to relax so that you can move from being wired and tired, to rest, to calm, to peace. Take a moment now and have a think about what you can do to pay yourself first.

Connect with Tracy:
Instagram
Facebook

In this episode, I am unpacking some insights that came from a conversation with a client on this subject. We set aside the idea of "sorting out life" and learn to reflect on life as the mirror it is. I talk about the nudge theory and how you can use it to create your best life without turning your life upside down. 

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Whether you've been here from the start or just tuned in - thank you.
We're celebrating this milestone with a conversation that hits at the core of high performance: why switching off is harder than it should be.

If you've ever logged out, ticked the boxes, even scheduled rest time… and still felt "on"? This one's for you.

In this episode, we explore:

• Why your nervous system resists relaxation (even when you crave it)
• The leadership myths keeping you over-available
• The science behind why joy and rest feel harder to access
• What constant interruptions are really costing you
• And how identity work creates the conditions for true rest

Join me for a free masterclass:
When You Feel Better, You Lead Better - happening 21 August
We'll connect the dots between nervous system health and sustainable leadership - and you'll walk away with practical tools to shift from coping to clarity.

👉 https://www.tracytutty.co.nz/FBLB

If you found value in this episode, please subscribe, rate, and share it with a fellow high performer who needs to hear it.

1. Understanding Distractions: Discover the impact of interruptions. Did you know workers are facing up to 31 daily distractions. We'll talk about how this affects productivity.
2. Identify Your Keystone Action: Learn to pinpoint the one task that simplifies and accelerates others, using Tracy's method for podcast creation as an example.
3. Regulate for Success: Overcome stress-induced tunnel vision by regulating your nervous system through active recovery techniques like breathing exercises and movement.

Join Tracy Tutty as she dispels the myth of busyness equating productivity and shares how alignment and clarity can transform your approach to work. Tune in to learn how to focus on what truly matters with practical steps for a more productive week. Don't miss the opportunity to supercharge your productivity!

**Key Takeaway Points:**

1. **Living in the Present:** Tracy emphasizes the importance of being present and experiencing life's small moments rather than obsessing over finding a single, overarching purpose.

2. **Daily Purpose:** Adopting daily purposes, such as connecting with loved ones or maintaining personal well-being, can have a profound impact on our happiness and fulfillment.

3. **Mind's Familiarity Zone:** Our mind's natural inclination to seek safety in routine can be a barrier to stepping out and taking risks that matter. Overcoming this can lead to significant personal and professional growth and a life you love.

Join us as we uncover how to curate a life well-lived by focusing on what truly matters to you, moment by moment.

Be sure to subscribe and leave a review if you found this episode inspiring!

Key Takeaways:

1. Importance of addressing behaviour: Ignoring poor behaviour within a team can lead to a dysfunctional environment, affecting team morale and productivity.

2. Foundational aspects of effective leadership: Tracy highlights the significance of having sufficient energy and understanding your team's well-being as foundational pieces for addressing poor behaviour.

3. Strategies for addressing poor behaviour: Tracy outlines a structured approach for addressing poor behaviour, emphasizing the need for objective conversations, providing clarity on minimum standards, and enforcing agreed-upon actions.

Tune in to gain valuable insights on addressing poor behaviour within your team and fostering a positive work environment.

In this episode, we delve into the profound connections between sleep, productivity, and metabolic health. Discover eye-opening statistics from the Sleep Foundation and the ongoing SHADES study that reveal how sleep deprivation affects workplace productivity and overall health. Tracy outlines actionable strategies to improve sleep quality, emphasizing the importance of a consistent sleep routine and a sleep-friendly environment.

Key Takeaways:

• Consistent Sleep Routine:

Establishing and maintaining a regular sleep schedule, even on weekends, is crucial for metabolic health and productivity. Check out our posts on this on Instagram @tracyctutty

• Sleep Environment Optimisation:

Transform your bedroom into a sanctuary for sleep by eliminating electronic devices, reducing blue light exposure, and controlling room temperature.

• Daily Habits:

Incorporate daily habits like moderate fun exercise, exposure to natural unfiltered daylight in the morning, and a relaxing bedtime routine to enhance sleep quality.

Tune in for transformative advice and embark on a journey towards better sleep and improved well-being.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Living off adrenaline can be enticing, but there will come a point where it's not sustainable. What if instead of hustling to start that new business, what if you chose to do it with ease and grace? You can accomplish this by focusing on the right things and not giving in to the pressure of doing all the extra busy work.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

This herb is no longer included in the fluffy sweet that commonly shares its name. But in the episode today, you will learn why it has traditionally been included in many sweet treats as well as healing blends.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Are you often left wondering where your day went despite being busy? Tracy breaks down the significance of understanding your circadian rhythm and how it can be a game-changer for your productivity. She provides practical tips on identifying your peak focus hours and utilising them through scheduled "focus blocks," while also emphasising the importance of restorative practices to maintain high energy levels throughout the day.

Uncover the secrets behind your **circadian rhythm** and learn how to design your **focus blocks** to achieve more while feeling less stressed.

**Key Takeaways:**

1. **Harnessing Circadian Rhythms:** Understand how your internal body clock influences your alertness and how to leverage this for peak productivity.

2. **Creating Effective Focus Blocks:** Discover the power of dedicated 60-90 minute focus periods and the importance of preparation and eliminating distractions.

3. **Incorporating Recovery Time:** Learn the essential role of **active recovery** in maintaining energy levels and enhancing cognitive function throughout the day.

Tune in to transform your productivity strategy and create a more **balanced and productive day**. Don't forget to check out Episode 124 for more on keystone actions!

---

For more details, visit our website: [Project Joyful]( https://projectjoyful.com/). Follow us on Instagram @tracyctutty

Key Takeaways:

• Immune-Boosting Properties:

Holy basil is a powerful antioxidant and adaptogen that enhances immunity. Its antiviral, antifungal, and antimicrobial properties make it effective against colds, coughs, and bronchitis. It supports your immune response by activating your T-helper cells and natural killer cells.

• Metabolic Benefits:

Research reports that Holy Basil can reduce blood sugar levels and support healthy lipid profiles. It can also normalize blood pressure, making it beneficial for both hypertension and hypotension sufferers.

• Neurotropic Effects:

Holy Basil improves cognitive functions such as memory and attention, and can significantly reduce anxiety and stress levels.

Discover how incorporating holy basil into your lifestyle can bring about substantial health improvements while adding delicious flavors to your meals and teas.

For detailed show notes, visit our article on the Quest

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Tracy introduces the concept of the General Adaptation Syndrome (GAS) and explains the three phases: alarm, adaptation, and fatigue.

Key Takeaway Points:

1. Rethink the hustle and grind: Rather than celebrating pushing through and over-extending ourselves, it's time to celebrate self-care and actively listen to our bodies' needs.
2. The power of weekly reflection: Take time at the end of the week to reflect on how you're feeling. Notice any areas of tension in your body and ask yourself, "When I reflect back on this week, I immediately feel...?" Journaling can help process these emotions and identify contributing factors.
3. Tune in to your body's needs: Connect with your body by placing your hand on your heart and asking, "What do you need most in this moment?" Listen to the answer and take action to provide your body with what it truly needs.

By incorporating this simple but powerful weekly ritual, you can actively nurture your body's energy, break the cycle of exhaustion, and experience a more joyful and sustainable way of living.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Stillness sounds simple, but for many leaders it feels risky. In this episode, Tracy Tutty reveals the hidden economy beneath busyness; how dopamine, oxytocin, and inherited survival wiring keep us trading calm for control.

You'll learn:
• Why your body confuses stillness with danger, and how to change that
• The subconscious exchange rate between calm, control, and credibility
• How to work with your nervous system to restore coherence and clarity
• Why calm isn't a luxury; it's capital that compounds
• Simple physiological cues to rebuild trust with your body and your brilliance

Whether you're leading a team, a business, or a family, this episode is your gentle reminder that calm was never out of reach. It was simply waiting for you to remember where it lives.

If this conversation resonated, follow Project Joyful, leave a quick review, and share it with a friend who leads with heart and high standards. It helps this calm corner of the internet reach the people who need it most.

Connect with Tracy Tutty
• Website: projectjoyful.com

• Instagram: @tracyctutty

Linked in: https://www.linkedin.com/in/tracytutty/

**Key Takeaway Points:**

1. **Understanding Respiratory Infections**: Tracy details the difference between upper (URTI) and lower respiratory tract infections (LRTI), highlighting the symptoms, causes, and when to seek medical advice.

2. **Effective Prevention Practices**: Incorporate hand washing, face-touch minimisation, and the importance of isolating when feeling unwell. Learn herbal remedies like yarrow, peppermint, and elderflower tea to combat early signs of illness.

3. **Long-term Respiratory Health**: Prioritise your lung health with appropriate hydration, exercise or breathwork that gets your intercostal muscles and diaphragm moving, and helpful herbs, foods and supplements.

Have you ever woken up feeling off, weighed down by anxiety or frustration without really knowing why? Tracy guides us through harnessing the power of EFT to transform those disempowering emotions into empowering ones. This holistic practice leverages the body's meridian points to release anxiety, stress, and emotional blockages.

She also explains the cognitive emotion loop, the science behind our feelings, and how you can use this framework to move from a disempowering emotion to a more empowering emotion.

**Key Takeaway Points**:

1. **Understanding the Cognitive Emotion Loop**: Discover how thoughts influence feelings and vice versa, and how the Cognitive Emotion Loop plays a critical role in emotional well-being.

2. **Step-by-Step EFT Guide**: Tracy walks us through a detailed guide on how to perform EFT, including the key tapping points and the importance of voicing your emotions.

3. **EFT Benefits**: Learn about the proven benefits of EFT, from reducing anxiety and PTSD symptoms to lowering cortisol levels and achieving emotional calm.

Find a visual guide to the tapping points on Tracy's Instagram @tracyctutty by visiting https://www.instagram.com/p/C8VMSJ0PAQ9/?img_index=1

Join Tracy as she shares a step-by-step guide to this simple yet effective practice, helping you release negative emotions and restore calm. Ready to tap into your emotional freedom? Let's get started!

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key takeaway points include:

• Seek Support: Understand the importance of recognizing and requesting the support you need from colleagues and leaders to alleviate workplace stress and prevent burnout.
• Deep Breathing: Learn breathing exercises to step out of the fight-or-flight response, promoting relaxation and reducing anxiety levels.
• Create Distance: Establish physical, emotional, and cognitive boundaries from your work to ensure necessary downtime and mental rejuvenation.

Tune in as Tracy explains how adopting these practices can significantly reduce burnout and enhance your overall quality of life. Don't miss out on actionable advice to foster a healthier work-life balance!

Camomille is one of the most readily available and overlooked herbs. Whenever you find yourself in turbulent times, she is waiting to invite you into her soothing calm. So tune into this week's episode to learn all about this wonderful, soothing herb.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

You'll discover how hyper-empathy, people-pleasing, and unconscious caregiving patterns may be shaping your leadership more than you think. Tracy reveals how this often-invisible emotional load can dull your edge, drain your presence, and distort your boundaries - not just with others, but with yourself.

We'll explore: 

• Why emotional attunement makes you a powerful leader (until it doesn't) 

• The real cost of "If they're okay, I'm safe" 

• How mothering instincts leak into professional spaces and limit team growth 

• Why boundaries are a nervous system recalibration, not a mindset hack 

• What leadership looks like when emotional labour becomes a choice, not a compulsion

This isn't about fixing you. It's about freeing you.

So you can lead with clarity, connection, and a presence that feels fully yours.

Resources + Links: To learn more about working with Tracy, visit https://www.tracytutty.co.nz/WorkWithTracy

Subscribe & Review: If you enjoyed this episode, please subscribe, leave a review, and share it with someone who leads from the heart.

In today's episode, Tracy will be sharing the roles our mind and our intuition play in effective decision-making and why using our mind for the wrong part of the decision can lead to poor decisions.

Tracy is also going to share two exercises. The first exercise will help you recognize intuitive urges. The second exercise is a process that will help you make even better decisions.

For detailed show notes, visit our article about The Power of Intuitive Decision Making

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Now, not all blue light is created equal. There's a good one! And it isn't quite as straight forward as two are bad and one is good.

In today's episode, Tracy shares:

• the good and the bad on different types of blue light
• how blue light actually interrupts sleep
• do blue light blocking gadgets actually work
• and what's actually keeping you up at night

Tracy rounds off with some simple things you can do today to get a better night's sleep. Interested in finding out more about blue light fatigue, check out our show notes by clicking here.

Keep in touch with Tracy on facebook and instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Maintaining enough consistent energy throughout the day can be a challenge. Many rely on the instant boost from coffee, guarana, or energy drinks but find they're riding an energy roller coaster throughout the day and early evening.

To create long-term sustainable reservoir of energy, you need to work with your body. The most effective strategy is to provide your mitochondria with an environment that encourages them to multiply and provides them with the building blocks to work optimally.

In today's episode I'm sharing 3 easy to implement things you can do to support your mitochondrial health. And if it's a while since you read biology, thats ok. I'm going to start by sharing who exactly what our mitochondria are and why they're your energy powerhouses.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

In today's episode, Tracy is lifting the lid on why goal setting doesn't work for most people. Tracy will be sharing her two most powerful techniques for making sure that you're in the 20% of people who do deliver on their goals. 

For detailed show notes, visit our article about Why Goal Setting Doesn't Work

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

This episode is about giving you a really quick and discreet exercise to help you manage your anxiety. If you're dealing with anxiety, please do reach out to a medical professional for some help. If you find you're having the odd anxious moment, then this exercise may be enough to support you through that process.

First of all I will talk about this exercise, and then we're going to do it together.

It's called the White Mist Exercise. It's a visualization or meditation. And I love it. And the reason I love it so much is because it's really quick. It's really discreet, and it's really effective. It's something you can take yourself off to the loo. Five minutes later, you're feeling in a much better, more in control space.

Here's how to do The White Mist Exercise

All you do is you imagine that you're breathing in a white mist. And as you breathe in that white mist, you see it circling in and around inside of your head. And then on the outbreath, you simply breathe out that white mist. And as you breathe out that white mist you feel your shoulders droop, and you feel your body go limp.

Do this as many times as you need to, to get that sense of calm back again.

Feel free to share this with anyone that you think might help or it might benefit. Because we all need a little calm in our lives right now.

Connect with Tracy:

Instagram
https://www.instagram.com/tracyctutty/

Facebook
https://www.facebook.com/TracyTuttyNZ/

If you haven't listened to last week's episode, that's okay. You'll still get a lot out of this one as well. But Tracy recommends going back and having a listen to the week before.

One of the things Tracy talked about last week was consciously riding the roller coaster by leaning into a stressful event and prioritizing recovery after that event has passed.

In today's episode, Tracy is going to be sharing her three favourite active recovery processes to help you do them. 

For detailed show notes, visit our article about Boost your Energy with these Recovery Tips.

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

What is it that leads you to look back on your day and feel good about it? Letting those things happen by accident is going to lead to a lot of space between the special moments.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Reishi (Ganoderma lucidum) is more than a wellness trend. For high-performing women navigating pressure and productivity, it can be a lifeline. In this episode, medical herbalist Tracy Tutty shares her own journey with Reishi, from corporate burnout to nervous system recalibration. You'll discover how this ancient herbal ally supports sleep, immunity, and emotional resilience - and how it became a quiet anchor in her leadership recovery.

What You'll Learn:
• How high-functioning burnout hides in plain sight
• The adaptogenic power of Reishi for stress and sleep
• Why "wired but tired" is a nervous system stuck in survival
• The role of GABA and beta-glucans in Reishi's therapeutic action
• How to incorporate Reishi simply without sacrificing convenience
• Why ritual matters just as much as the herb itself
• How Neuro-Identity Coaching complements herbal strategies for full-system renewal

Resources:
→ Book a call to explore Revitalize: https://claritycall.vista.page/

→ DM Tracy "REISHI" on Instagram to connect: @tracyctutty or grab Tracy on LinkedIn at https://www.linkedin.com/in/tracytutty/

Sustainably getting things done is about being clear on what matters most and working with your body to achieve flow. Listen to today's episode to learn how to make that happen.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Listen to the episode today to unlock the nearly infinite healing properties of calendula.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Discover how and why these family dynamics can trigger stress and how to deal with them using the Empowered Mind model. So if you're ready to bring peace, joy, and connection to your family dynamics over this holiday period, listen in.

This is an episode filled with insightful tips to approach family gatherings with joy, love, and connection. In this conversation, we discuss:

👉 Dealing with family triggers

👉 How to choose to respond instead of reacting

👉 Using the Empowered Mind model

Are you ready for 2024 to be different?

If you're listening to this and you're thinking that you'd love for 2024 to go a little bit differently to 2023, book a free connection call with Tracy Tutty. Together we'll come up with a plan on how you can do that.

Let's Connect. Book your free connection call at https://www.tracytutty.co.nz/Connect

In today's episode, we explore the subtle yet powerful tension between your biology and your identity at this time of year.

You will learn four micro-shifts that help your nervous system, your thinking, and your leadership land in the same place.
These are simple, practical and deeply supportive for ambitious women who want to end the year with coherence rather than exhaustion.

Inside this episode, Tracy shares:

• Why your nervous system slows down before your schedule does
• How end-of-year decision fatigue shows up even for the most capable women
• Four powerful micro-shifts that support clarity, presence and leadership
• The role of breath in restoring your split-second decisiveness
• How herbs and simple nightly cues deepen completion states
• Why your internal state shapes the emotional tone of your team
• How to finish the year with a sense of satisfaction rather than depletion

If your body is asking for softness or your mind is craving clearer space to transition into 2026
you are invited to join Your 2025 Closing Experience.

This guided experience blends herbal nervous system support, physiology-informed grounding practices, and neuro-identity reflection to help your system complete the year in a way that feels steady and true.

Join Your 2025 Closing Experience here:
https://www.tracytutty.co.nz/TwithT

 Connect with Tracy

Website: www.tracytutty.co.nz
Instagram: @tracyctutty
LinkedIn: https://www.linkedin.com/in/tracytutty/

Lack of progress comes down to three key things and it's not about being distracted or not having your act together.

In today's episode, Tracy shares those three key reasons for your lack of progress and simple tactics you can implement today to get unstuck and moving forward.

Additional resources are available in the show notes. Click here to view.

Keep the conversation going by connecting with Tracy on facebook and instagram.

Research shows less than 7 hours of deep restorative sleep the night before reduces your productivity.

For some people, getting to sleep is challenging and comes with its own stress. For others, staying a sleep is the issue. There are things you can do to set yourself up for a great night's sleep.

In this podcast, Tracy shares resources, tools and strategies for signalling to your mind and body that it's time to sleep.

Here are some additional resources

Make your own herbal bath bag

How to design your evening routine

Want to keep the conversation going? Connect with Tracy on:

Instagram

Facebook

**Key Takeaways:**

1. **Feel Your Emotions:** Tracy emphasises the importance of allowing yourself to fully experience emotions instead of suppressing them. This method helps in navigating through stress and anxiety caused by unexpected events.

2. **Create Emotional Safety:** Learn practical techniques such as deep breathing, movement, and self-soothing to make your nervous system feel safe and secure.

3. **Change Your Perspective:** Discover how adopting a new viewpoint can open doors to opportunities you didn't see before. This shift in perspective can turn challenging situations into sources of growth and renewal.

**Celebrate with Us!**

This week, we're celebrating our 150th episode with special giveaways and more. Thank you for being part of the Project Joyful family!

I'd love to gift you my lovingly curated 10 most popular episodes, complete with a never before shared workbook packed with hidden gems and self-coaching style prompts. Here's the link: Project Joyful Top 10 Episodes

Be sure to connect with me on Instagram @tracyctutty and LinkedIn at https://www.linkedin.com/in/tracytutty/ because we're celebrating our 150th episode all week long with giveaways and all sorts of fun things!

Key Takeaways:

• Anxiety Relief: Lavender essential oil has been shown in studies to reduce anxiety levels comparable to conventional medications like diazepam. Inhaling lavender can increase alpha and theta brainwaves, promoting relaxation.
• Skin Health: Lavender is beneficial for soothing sunburns, insect bites, and promoting wound healing due to its antibacterial and collagen-promoting properties. It's one of the few essential oils that can be applied directly to the skin. Always check your skin can tolerate it by applying a patch test first.
• Sleep Aid: Lavender helps improve sleep quality without causing next-day drowsiness. A few drops on your pillow or a lavender-infused bath can help ease you into a restful night.

Join Tracy as she delves into the science and practical applications of lavender, offering tips for incorporating this powerful herb into your daily life.

Listen now and bring more peace, tranquillity, and healthful benefits of lavender into your everyday routine!

Key takeaways include:

1. **Clarify Your Desires**: Forge a clear understanding of what you truly want out of life. Reflect on the key accomplishments and emotions that define a life well-lived, and identify the steps that led there as a bespoke playbook for your own journey.

2. **Cultivate Guiding Feelings**: Tracy debunks the common misconception that feelings like peace must be sought externally by teaching us how to internally generate and maintain these sensations within our body, fostering our desired daily emotional landscape.

3. **Celebrate Progress**: Embrace the power of celebrating both small victories and major milestones. Recognize the achievements and the consistency in your actions, infusing every day with moments of joy and appreciation.

Key Takeaways:

• Active Recovery: Tracy emphasises the need for relaxation and taking breaks. She explains how even when you're resting, your conscious mind works on problems, leading to better solutions.
• Breathing Techniques: Simple methods like the box breath, utilised by Navy Seals, can bring calmness to high-pressure situations.
• Nature Walks: Immersing oneself in nature provides physical and mental space from stressors, fostering creativity and focus.

Join Tracy and Angelique in their conversation as they share simple yet impactful shifts you can implement today to lead a healthier, balanced life.

**Key Takeaways:**

1. **Historical Significance**: Originally named for its use in mead, Meadowsweet has been a traditional remedy for various ailments, including fever and gastric issues.

2. **Medicinal Properties**: Meadowsweet offers anti-inflammatory, blood-thinning, and fever-reducing benefits without the adverse effects of gastric bleeding or ulcers, thanks to its polysaccharides.

3. **Practical Applications**: Whether as a tea, tincture, or topical compress, Meadowsweet is effective for heartburn, ulcers, cystitis, and even sunburn relief.

Tracy underscores the importance of consulting a medical herbalist for personalized advice, especially when combining Meadowsweet with other medications. This episode is a must-listener for anyone interested in herbal medicine and natural remedies. Tune in to discover how Meadowsweet can enhance your well-being!

Key Takeaways:

• Daily Intentions Over Grand Plans: Tracy encourages listeners to focus on small, meaningful daily purposes rather than a single grand life purpose.
• Be Present and Mindful: Emphasises the importance of being present and experiencing life fully, rather than racing to a so-called finish line.
• Nurture What Matters Most: Highlights the value of discovering and nurturing what truly matters to you on a daily basis, leading to a more fulfilling life.

Tracy offers practical advice on how to connect with what feels good in your body and encourages listeners to live intentionally, moment by moment.

Tune in to transform your life, one small purpose at a time!

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

The tiny pause before approving a decision. The over-polishing of your presentation. The tension when someone else takes the spotlight.

In this episode of Project Joyful, we explore how even the smallest trace of doubt—when left unprocessed—can ripple through your leadership.

What You'll Learn:

• How high-performing women unconsciously leak energy through 0.1% micro-misalignments
• The neuroscience behind identity fatigue and imposter syndrome
• A real-life transformation story that reveals the deeper pattern
• What it actually takes to rewire your leadership presence at the nervous system level
• How to stop leading from performance—and start leading from embodiment

Why It Matters: Because your team doesn't just respond to your strategy—they respond to your signal. And when that signal is rooted, clean, and coherent… everything shifts.

Call to Action: 🔗 Apply now for 1:1 Neuro-Identity Coaching
📩 DM me at LinkedIn: https://www.linkedin.com/in/tracytutty/  to start the conversation.

You know what being powerful is and what it isn't, and you've got the signs and symptoms of not being powerful. In today's episode, Tracy and Louise will be talking about connecting with your unique, authentic superpower.

Not sure what your superpowers are? Today's episode will help you remember them.

Here's to unleashing your inner superhero! 

For detailed show notes, visit our article about How To Be More Powerful: Listening Is A Superpower

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Takeaways

• Hay fever can occur year-round, not just in summer.
• Common triggers include pollen, dust mites, and pet dander.
• Histamine release is responsible for hay fever symptoms.
• Chronic hay fever may require dietary adjustments.
• Vitamin C can help break down histamine. Listen to this episode for the treatment protocol.
• Probiotics can help reduce hay fever symptoms. Tracy details the blend you want to use.
• Certain foods can exacerbate histamine release.
• Herbal remedies such as those discussed in this episode can provide natural relief from symptoms.
• Integrating health protocols into coaching enhances overall well-being.

Are you looking for a natural option to manage your hay fever? If you are we can help.

Check out Tracy's online course that will teach you the art and science of blending herbs so that you can create herbal teas that not only taste good, but they're also good for you. This course includes many of Tracy's own herbal recipes and it includes her done for you hay fever relief herbal tea recipe. One she uses in clinic.

Discover the secrets that herbalists know when it comes to creating a herbal tea that not only tastes great, but it's also good for you. Here's the link: https://www.tracytutty.co.nz/TastyHerbalTea

If you have ever found yourself overwhelmed and behind on your own tasks because of the demands of managing your team, this episode is for you. I get asked about this a lot so let's dive into the topic of balancing "me work" with teamwork.

In this episode, we'll explore the common mistakes that lead to this downward spiral and share three simple processes that you can implement today to find balance.

As we uncover the secrets to mastering the art of managing your team while still getting your own work done, you'll discover how to create clarity for your team, set boundaries to avoid constant interruptions, and prioritize your own focus time.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key Takeaways:

• Building Trust: Tracy emphasises the importance of establishing trust as the foundation of any impactful conversation. She provides tips on how to nurture trust through responsiveness, genuine rapport, and understanding your boss's needs.
• Clear Outcomes: Learn how to define the desired outcome for your conversation. Tracy advises breaking down the outcome into smaller, deliverable goals to ensure clarity and mutual understanding.
• Dynamic Delivery: Discover how tailoring your communication style to match your boss's preferences can create a more dynamic and engaging conversation. Tracy explores using stories, metaphors, and varied pacing to maintain interest and ensure your message is effectively conveyed.

Listening to this episode will equip you with actionable strategies to have meaningful conversations that propel your professional relationships and objectives forward.

Connect with Tracy Tutty on LinkedIn (https://www.linkedin.com/in/tracytutty/) or on Instagram @TracyCTutty for more insights on health-centred leadership.

Tune in to Project Joyful and transform your conversation skills today!

Key Takeaways:

• Understanding Symptom Clusters:

Learn about the six identified symptom clusters of COVID, from flu-like symptoms to severe cases with abdominal and respiratory issues.

• Supporting Recovery:

Discover how incorporating antioxidants, vitamins, and medicinal mushrooms can bolster mitochondrial function, improving immunity and overall health.

• Personalised Health Approaches:

Emphasize the importance of tailored treatment plans and consulting with medical professionals for managing complex conditions like Long COVID.

As always, remember that personalized advice from a healthcare professional is essential when tackling something as complex as long COVID.

High-performing women are often the first to show up, the last to flinch, and the ones everyone depends on. But what's the hidden cost of holding it all together?

Tracy unpacks how this identity forms, why it persists, and how it can quietly erode your presence, intuition, and connection - both with your team and yourself.

What You'll Learn: 

• Why being dependable became your identity - and what it might be costing you now

• The subtle signs of emotional disconnection and self-suppression 

• How reliability can morph into a quiet, unconscious script 

• Why the strongest leaders do flinch - and what they do with it 

• How your presence can reset your team's culture and unlock deeper trust

This episode is for you if: 

• You pride yourself on being calm, capable, and composed - but feel quietly disconnected

• You've noticed a flattening of joy, creativity, or clarity in your leadership 

• You want to feel as good on the inside as you look on the outside

If you're ready to lead from presence - not just performance - this conversation will meet you exactly where you are.

Resources & Next Steps: 

• Ready to explore a different kind of leadership? Learn more about working with Tracy at https://www.tracytutty.co.nz/WorkWithTracy

• Share this episode with a fellow high-performing woman who might need to hear it 

• Subscribe for more conversations on identity, leadership, and embodied power

**Key Takeaways:**

1. **Energy and Change:** Change requires energy and a sense of safety. Understanding and harnessing your body's biofeedback mechanisms can help you create a safe environment for transformation.

2. **50-5-5 Framework:** Utilising Tracy's 50-5-5 framework can significantly enhance your focus and productivity, enabling you to manage time effectively and avoid burnout.

3. **Emotional Awareness:** Cultivating a deeper awareness of your emotions and understanding their subtle cues can guide you towards making more deliberate and fulfilling changes in your work life.

Listen in as Tracy delves into practical ways to revitalise your career energy, ensuring you're not just surviving but thriving.

We explore this humble herb's vast array of benefits, from its traditional use in soothing respiratory and digestive issues to its modern applications in herbal first aid and gluten-free cooking. We'll discuss its role in treating coughs, colds, and skin irritations, and even its fascinating history as a childhood plaything.

**Key Takeaways:**

1. **Respiratory and Allergy Relief:** Ribwort plantain is a mucous membrane trophorestorative, making it highly effective in balancing respiratory tissues and alleviating hay fever symptoms.

2. **Digestive Health Booster:** The plantain seed, particularly Plantago ovata (psyllium husk), serves as a prebiotic and a gentle bulking laxative, supporting overall digestive wellness. Listen in to find out how best to take your psyllium husk.

3. **Skin Soother:** Its anti-inflammatory and anti-itch properties make ribwort plantain an excellent choice for treating insect bites, sunburn, windburn, and other skin irritants.

Discover plantain's traditional uses as we share practical tips and even a recipe for making a soothing syrup. For more herbal wisdom, follow Tracy Tutty on Instagram and LinkedIn.

Tune in to learn how this simple "weed" can bring profound benefits to your health and wellbeing.

Key takeaways from this insightful discussion include:

1. Understanding Adaptogens: Learn how adaptogens like Rhodiola work with the body's HPA axis to mitigate stress and maintain balance, aiding in hormone regulation and immune system support.

2. Rhodiola's Energy-Boosting Benefits: Explore how Rhodiola enhances physical endurance, improves attention span, memory, and productivity, and aids in cardiovascular health by reducing stress-related impacts.

3. Individualised Herbal Approach: Discover the importance of consulting a medical herbalist for personalized advice, considering any underlying health conditions, medications, or pregnancy, to optimize the benefits of herbal remedies.

Tune in to discover the natural energy-boosting potential of Rhodiola and gain valuable insights into holistic herbal medicine.

Key Takeaways:

1. Motivation is a byproduct of consistent action and habit formation, not the initial driver of productivity. Building energizing routines and adopting a high-nutrient diet can boost energy levels and drive productivity.

2. Fear of stepping out of one's comfort zone can hinder productivity. Overcoming this fear requires challenging existing thought patterns and pushing through discomfort to pursue new opportunities and growth.

3. Boredom can indicate a transitional phase in life, urging individuals to embrace the quest for new experiences and opportunities, reignite inner passions, and realign with their purpose to regain productivity.

Listeners are encouraged to confront these hidden causes of unproductivity by prioritizing energy, tackling fear, embracing transition, and rediscovering their purpose to enhance productivity and overall well-being.

Interested in unraveling the hidden cause behind you not being as productive as you'd like to be? Book a free 30-minute Productivity Strategy Consultation with Tracy Tutty by visiting https://www.tracytutty.co.nz/RevitaliseVSL

In this episode of Project Joyful, Tracy Tutty explores the hidden cost of high performance and the subconscious contracts that keep you in overdrive. If you've ever felt like you need to hold everything together just to justify your role, this one's for you.

What you'll learn:

• How hyper-responsibility hides in plain sight
• Why praise and promotions don't always land - and what's happening beneath the surface
• What it means to lead from compensation (and how to shift it)
• How to feel safe enough to lead with ease, not over-functioning

Register now for the free masterclass: When You Feel Better, You Lead Better - happening August 21.

DM "LEAD" to @tracytutty on Instagram or visit https://www.tracytutty.co.nz/FBLB

Join Tracy for a free 60-minute masterclass designed for high-performing women who are ready to stop surviving their success.

You'll learn:

• Why your coping strategies are reinforcing burnout
• The 3 nervous system cues that drive over-functioning
• What embodied leadership feels like - and how to access it

This isn't a pep talk. It's a recalibration.

 Enjoying Project Joyful?
Subscribe, share it with your team, or leave a review - it helps more health-centred leaders discover the show.

You have evolved.
Yet your leadership identity may not have caught up.

In this episode, we explore the subtle signs that who you have been in leadership is no longer who you are becoming. This shift is not a failure. It is your biology, your subconscious, and your inner intelligence guiding you home.

Inside this episode:
• What it feels like when old strategies take more energy than they used to
• The micro-moments Tracy's clients describe when their leadership begins to evolve
• How your nervous system guides this transition before your mind catches up
• Why your team adapts to your old identity and how they recalibrate as you do
• What it truly looks like to return to yourself as a leader
• How regulation is about rising to the moment and returning to rest
• Why remembering who you are matters more than fixing what you are not

This episode is a soft turning point. A moment of recognition. A breath. A remembering as we prepare for our final conversation of the year.

If you feel the pull to close your year with intention, clarity, and a grounded exhale, I invite you into Your 2025 Closing Ritual.
It is a guided space to gather what this year has asked of you, honour your evolution, and meet the woman you have become.
Learn more at tracytutty.co.nz/TwithT.

Connect With Tracy

Website: www.tracytutty.co.nz
Your 2025 Closing Ritual: www.tracytutty.co.nz/TwithT
Instagram: @tracyctutty
LinkedIn: www.linkedin.com/in/tracytutty/

Key Takeaways:

1. Broad Spectrum Healing: Oregano boasts antibacterial, antiviral, anti-inflammatory, and antioxidant properties, making it effective for wound healing, digestive relief, and immune support.
2. Gut and Parasite Support: Evidence supports using oregano to aid digestion, soothe IBS symptoms, and even expel parasites, making it a handy ally at home or while travelling.
3. Energetic Benefits: Beyond physical health, Tracy explores oregano's warming,grounding energetics, supporting emotional wellbeing, gut instinct, and overall vitality.

Tune in to learn easy ways to harness oregano's power and why professional guidance matters for potent herbal remedies.

Key Takeaways:

1. Understand Your Role: Tracy emphasises recognising the behavioural patterns that lead to burnout. It's crucial to understand 'who you are being' in your role to prevent the exhaustion cycle.
2. Role of Herbal Medicine: By addressing physiological needs through Western Herbal Medicine, leaders can restore their energy and combat chronic inflammation linked to burnout.
3. Embrace Self-Discovery: Combining herbal medicine with neuro-identity evolution and leadership coaching can transform your approach to work, allowing your true essence to flourish.

 Discover powerful strategies to reclaim your energy and leadership prowess!

There are three key factors that typically lead to burnout. We will go over each of the factors in this episode, so you can structure your workplace in a more sustainable way.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key Takeaways:

1. Embracing Spaciousness: actively seek out opportunities for relaxation and rest. Be prepared for the discomfort that may arise when transitioning from a constant state of high pressure to a more relaxed mindset.
2. Setting Boundaries: clearly communicate and enforce boundaries, such as limiting work-related activities after hours, to create space for leisure and family time.
3. Practising Mindful Breathing: how diaphragm breathing counteracts shallow breathing caused by stress, and how it can positively impact anxiety levels and overall wellbeing.

Tune in to gain valuable insights on prioritising relaxation and rest as essential components of a balanced and fulfilling life.

Three Key Takeaways:

• Avoid Micromanagement:

New managers often continue their old job while trying to lead, which results in micromanaging and irritability.

• Set Clear Standards:

Successful managers ensure each team member understands the team's goals, deadlines, and acceptable standards.

• Prioritise Self-Care:

Managers need to regulate their nervous system and ensure they have enough energy to handle difficult conversations with kindness and respect.

Tune in to learn how to transition effectively from team contributor to effective leader. For personalised tips on elevating your leadership in 2025, connect with Tracy on LinkedIn or Instagram. Listen now to transform your management style and watch your team thrive!

Whether you're enjoying it as a fresh tea or incorporating it into your wellness routine, Lemon Balm has a host of advantages backed by historical use and modern research. We explore how this incredible herb can help with anxiety, memory recall, menopausal symptoms, and even enhance sexual desire. Plus, we share expert tips on growing your own Lemon.

Key Takeaways:

• Calming and Anxiety-Reducing Benefits

: Lemon balm is renowned for its nervine properties, helping to soothe digestive issues, anxiety, and restlessness. Research shows it can improve mood by modulating GABA and normalizing dopamine and serotonin levels.

• Antiviral and Healing Properties

: Known for its ability to inhibit the herpes virus, Lemon Balm is a potent antiviral herb. It also acts as a febrifuge, which means it can help raise body temperature and can support your body in combating colds and flus.

• Perimenopausal Support

: Emerging research highlights Lemon Balm's ability to alleviate perimenopausal symptoms, including increased sexual desire and reduced pain during intercourse.

Tune in to gain deeper insights into how you can incorporate Lemon Balm into your daily wellness routine.

Key Takeaway Points:

• Acknowledge Your Feelings:

Recognise that discomfort is a signal of growth and step out of your comfort zone.

• Understand the Body's Response:

Learn about the roles of the sympathetic and parasympathetic nervous systems in managing stress.

• Effective Coping Strategies:

Use techniques like self-soothing, tapping (EFT), and box breathing to bring about calm and improve your cognitive abilities.

Tune in to discover practical and compassionate ways to thrive without faking it. Stay safe and breathe easy!

**In this conversation we discuss:**

👉 Identifying your values

👉 Self-love practices

👉 Expressing values at work

**Key Takeaways:**

1. **Aligning Values:** Learn the significance of knowing your top values and how they can change over time to align your work life with your core principles.

2. **Self-Love Practice:** Discover the power of self-love as a foundational element to expressing love in other aspects of your life, including your career.

3. **Values in Action:** Tracy shares actionable steps on how to express your top values in the workplace, even if they don't perfectly align with your employer's values.

**Key Takeaways:**

1. **Understanding Anxiety:** Tracy provides crucial insights into what anxiety is, its symptoms, and the importance of seeking medical help when necessary.

2. **Practical Techniques:** Learn the **333 rule**, a mindful grounding technique focusing on sight, sound, and touch to shift attention away from anxiety-inducing thoughts.

3. **White Mist Exercise:** Discover the calming power of the **white mist exercise**, a simple breathwork technique to reduce stress and promote relaxation.

Join us as we explore these actionable methods to cultivate inner peace and transform anxiety into calmness. So, whether anxiety is a fleeting visitor or a more constant presence in your life, this episode aims to provide tools to help you find peace.

We'll discuss why being decisive isn't just about making choices quickly, but about understanding the energy and time attached to decisions we postpone. Tracy will share insights into how indecision can lead to decision fatigue, the impact of timeliness in decision-making, and practical strategies for minimizing indecision.

From examining your own decisiveness and implementing a framework of root, trunk, branch, and leaf decisions in your team, to empowering yourself through clarity, information gathering, and a healthy recovery regimen; this episode is packed with actionable advice to help you streamline your decision-making process and reclaim your mental space.

**Key Takeaways:**

1. **Understand decision fatigue**: Learn how repeated postponement of decisions consumes mental energy and prevents dealing with other pressing matters.

2. **Effective decision-making strategies**: Tracy introduces the framework of root, trunk, branch, and leaf decisions to help delegate and streamline decision-making processes within teams.

3. **Building cognitive resilience**: Explore practical tips on enhancing your cognitive processing power through rest, nutritional choices, movement, and meditation practices.

Don't miss out on these actionable strategies to boost your decisiveness and leadership qualities.

**Key Takeaways:**

1. **Safety First**: Always heat elderberries to deactivate cyanogenic glycosides, which can be toxic if consumed raw.

2. **Versatile Health Benefits**: Elderberries and elderflowers support immune health, relieve inflammation, and possess significant antibacterial effects against pathogens, including the notorious MRSA.

3. **Make Your Own Herbal Remedies**: Tracy provides step-by-step instructions for creating homemade elderberry Rob and Elderberry Syrup.

Follow Tracy on Instagram @tracyctutty for more herbal insights and recipes!

Peppermint is a wonderful herb that truly needs no introduction. It's one of those herbs that are both easy to grow and useful in the medicinal toolkit. So listen to this episode to learn some unexpected facts and uses for this well-loved herb.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Key Takeaways:

1. Distractions impact productivity: The average knowledge worker loses 149 hours per year to personal and work-related distractions, affecting focus and productivity.

2. Resistance to change: Our mind's tendency to resist change can lead to seeking distractions as a way to avoid discomfort or uncertainty.

3. Overcoming distractions: Tracy provides practical steps to identify, address, and overcome distractions, empowering listeners to take control of their focus and achieve their goals.

Tune in to this insightful episode to learn how to identify and minimize distractions to increase productivity and progress toward your goals.

If distractions are taking up a significant amount of your day or they're getting in the way of your daring dreams or passion projects, book a free 30-minute Productivity Strategy Consultation with Tracy by visiting https://www.tracytutty.co.nz/RevitaliseVSL

Here are three key takeaway points from the episode:

1. Assess your personal motivation: Reflect on whether the project aligns with your future identity and values. Determine if it is something you're passionate about, enjoy doing, and find meaningful, regardless of external rewards like money or recognition.

2. Evaluate the feasibility of the project: Consider if the project will lead to useful outcomes and if you can dedicate enough time, energy, and resources to it without compromising other priorities. Also, assess if the project will have quick, recognizable results.

3. Seek support and resources: Determine if you have the support and direction from others, as well as the necessary resources, to successfully accomplish the project. Additionally, consider if you will be given the trust and authority to take control of decision-making processes.

By using this framework, listeners can strategize and make informed decisions about their projects, increasing the likelihood of success.

Interested in taking the Action Indicator Assessment to determine your project's likelihood of success? Visit https://www.tracytutty.co.nz/AIA

In today's uncertain world, many people are struggling with mental health. Tracy introduces the White Mist Exercise, a visualization or meditation technique that can be done in just five minutes.

This quick, effective, and discrete visualization will regulate your Nervous System so that you can experience a sense of calm and control.

The key takeaways from this episode are:

1. It's possible to reduce anxiety through visualisation techniques like the white mist exercise.

2. Seeking help from medical professionals is crucial for those dealing with chronic anxiety.

3. The white mist exercise is a quick, discreet, and effective tool to restore calm and regain control.

Did you know that these vibrant yellow flowers are not just pesky weeds, but also edible and packed with nutrients?

Join us as we explore the various culinary uses of dandelions, from salads to fritters. We'll also uncover the historical significance of dandelion and burdock drinks, dating back to St. Thomas Aquinas.

Discover the incredible medicinal properties of dandelion, including its benefits for the liver, gallbladder, and kidneys. Plus, we'll delve into its role in supporting gut health and aiding in beekeeping.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Tracy is going to show you how you can do it at home and tell you a little bit about the science around why it works.

For detailed show notes, visit our article about Reduce Inflammation with Contrast Therapy

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

The seasonal renewal combines a fast-mimicking diet with meditation, yoga, and mindfulness practices. It's all done within a supportive community led by a caring, knowledgeable team.

In today's episode, Tracy is sharing her most personal discovery that came from this process.

For detailed show notes, visit our article about How to tell Real Hunger from Mental Hunger

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

If only we had more time for enjoyment. If this way of thinking were true. what happens at home wouldn't affect our work, and the stresses of work wouldn't affect our home life. Except we know that isn't true.

In today's episode, Tracy is going to be talking about why this notion of striving for work life balance is flawed. Tracy is going to share a way of looking at your life holistically rather than reducing it to a disconnected set of parts.

For detailed show notes, visit our article on How To Balance Work and Life

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Experts will tell you creating the outcomes you desire requires you to be motivated. But if that were true, you'd have all the things you truly desired.

In this episode, Tracy is going to be lifting the lid on what it really takes to get what you want. Tracy is also going to show you exactly how to do it. And no, it's not down to motivation.

For detailed show notes, visit our article on It's Not Motivation That Gets You To The Finish Line

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In today's episode, Tracy is going to share why the power of the 5am start is a myth. Want to know the best time to start your day. It's all about working with your body, not against it. 

For detailed show notes, visit our article on why starting your day at 5am makes you less effective

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In today's episode, Tracy is going to be lifting a lid on the how's and why's of the art of taking imperfect action. Tracy will also share her framework for helping you step out of the perfection loop.

For detailed show notes, visit our article on Your Perfectionism Is Getting In The Way Of Living Your Best Life.

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In addition to talking about the properties of this herb and how best to take it, Tracy also shares a traditional medicine way of getting to know your herbs better called organoleptic tasting.

Interested in deepening your understanding of herbal medicine. Check out Tracy's online course, The Secret Art of Creating Tasty Herbal Tea. Additional information on skullcap and how to use it can be found in the bonus episode notes.

Please take a moment to connect with Tracy on instagram.

We pride ourselves on our multitasking secret powers. Except neuroscience shows that we don't actually multitask. We switch from one task to another so quickly it seems we're doing them simultaneously. But this ability comes at a cost.

Are you feeling tired, anxious or worried that you may get 'found out'? Are you using over delivering to keep you from doing other scary stuff? In today's episode Tracy shares what over delivering is costing you and how you can overcome the need to over deliver.

Interested in a deeper dive into this topic, check out our companion resource by clicking here.

Carry on the conversation with Tracy on Instagram

In this episode, Tracy shares what stress is and how it affects your body. Tracy describes the difference between short stressful moments and coping with long term stress.

Recover from stress and build your energy using active recovery. What do you do to recover physically, emotionally, mentally and spiritually? Tracy shares easy to implement ideas for each recovery area.

Want to get to know Tracy?

Connect on Instagram or on Facebook.

Want to find out more? Connect with Tracy on:

instagram

facebook

Join Tracy as she delves into the reasons behind procrastination and how to use it for your benefit. She explores the concept that procrastination is not inherently bad, but rather an opportunity for exploration and insight.

Tracy emphasizes the importance of understanding the root cause and secondary gains behind your procrastination and provides practical tips to overcome it.

Key Takeaway 1: Procrastination is a symptom, not the problem itself. By understanding the primary benefits and secondary gains associated with a task, you can find ways to mitigate the secondary gains or increase the importance of the primary benefits.

Key Takeaway 2: Assess your resources and energy levels before tackling a task. Sometimes procrastination is a result of lacking the necessary resources or needing rest. Taking care of your body and ensuring you have the energy can help overcome procrastination.

Key Takeaway 3: Fear is a common underlying factor of procrastination. Recognize that fear is normal and biological, rooted in our natural desire for predictability and safety. Instead of beating yourself up, show yourself grace and take small steps towards the unfamiliar.

Tune in to this enlightening episode and gain valuable insights into embracing procrastination as an opportunity for growth.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

In this episode, host Tracy Tutty delves into the versatility of Sage, a herb cherished for its medicinal and ceremonial properties. From aiding with balancing bodily fluids and sore throats to balancing thermoregulation and supporting women through menopause, Sage proves to be a powerhouse herb. Tracy shares insights on how Sage can be used as an antibacterial throat spray, a digestive aid, and even a remedy for anxiety.

Key takeaway points include:

1. Sage is a herbal ally for women, particularly menopausal and perimenopausal women, helping to reduce the frequency, severity, and duration of hot flashes through its balancing properties on bodily fluids and neurotransmitters.

2. The antibacterial and pain-relieving properties of Sage make it an effective remedy for sore throats. The combination of pain relief, a reliever of gas and an ability to mop up excess fluid; means Sage can help with digestive issues like diarrhoea, bloating, and IBS D. It also supports liver health and can help reduce nervous tension and anxiety. We share the research that supports this in the episode.

3. However, caution is advised with prolonged and high-dose use of Sage due to its thujone content, making it unsuitable for pregnant or breastfeeding individuals and those with epilepsy. Sage can be enjoyed in various forms, from teas to tinctures, adding aromatic notes to dishes, and even making antibacterial honey.

Want the recipe for your own antibacterial honey? DM me on Instagram @tracyctutty with the words sage honey and I'll send you the recipe.

Tune in to learn more about this traditional herb's modern applications and benefits in enhancing overall well-being.

Maybe your team is looking forward to the new year, scrambling to finish projects, or looking ahead to the projects of the coming year. Wherever your team happens to be, there is one thing that will turbo charge the process.

In today's episode, Tracy will take us on a journey. During the journey, we'll review the year, notice the highs and lows, and begin the process of closing out 2021.

This is a two-parter because next week we'll be using energetic NLP to set ourselves up for a wonderful 2022.

For detailed show notes, visit our article about saying Goodbye to 2021

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

This episode is for the high-achieving woman who can't stop touching what she's already delegated - and knows it's costing more than just her time.

Inside, we explore:

• How the Re-Do Reflex sneaks in under the guise of "standards"
• Why redoing your team's work is sabotaging their confidence (and your leadership)
• What a real high-performance team looks like - and why it's not always easy to manage
• The subconscious safety strategies that keep you proving instead of leading
• What it would actually feel like to lead with trust, clarity, and ease

✨ This isn't about doing less.
It's about leading differently.

If your brilliance is burning out under the weight of "fixing everything," it's time to clear the reflex and reclaim your presence.

💬 Want to explore what this shift could look like for you?
Book your free Clarity Call today. [https://www.tracytutty.co.nz/Clarity] We'll talk about where you're holding it all, what's keeping you stuck in the Re-Do Reflex, and what it would take for your leadership to feel lighter, more confident, and truly supported.

In this episode, we explore identity fatigue—the hidden cost of high performance that no one talks about. You'll discover why your energy might be draining faster than expected, even on days that look manageable on paper.

We'll unpack:

• What identity fatigue really is—and how it differs from decision fatigue
• The subconscious signals your body sends when you don't feel safe in your success
• Real-world signs that your leadership presence is quietly being hijacked
• How emotional labour and imposter syndrome play a role in draining your energy
• Why fixing your calendar isn't enough—and what actually works instead

You'll also hear a client story that shows how fast things can shift when your identity and influence align—and a mini reflection prompt to help you feel the difference in your own body.

🎧 Tune in now and reclaim the kind of leadership that feels light, clear, and fully yours.

🔗 Resources & Links

• Apply for 1:1 Neuro-Identity Coaching: projectjoyful.com
• DM Tracy the word "CENTERED" to start a conversation on Instagram or LinkedIn

Tracy explores the connection between feeling calm, clear, and centered, and the resulting increase in productivity. She uncovers the hidden impact of our thoughts and emotions on our ability to be productive and shares practical strategies to create a sensation of safety in our bodies to enhance productivity.

**In this conversation we discuss:**

👉 Create a Sensation of Safety: Productivity begins with getting your body on board by creating a feeling of safety as you tackle new tasks and challenges.

👉 Prioritise Relaxation: By embracing a relaxed state, you can tap into the parasympathetic nervous system, which not only reduces systemic inflammation but also enhances creativity, memory, and problem-solving abilities.

👉 Follow Your Emotional Signposts: Pay attention to the thoughts, behaviours, and feelings that guide your actions. By understanding and processing disempowering emotions, you can make room for more empowering emotions like joy, gratitude, and excitement, ultimately leading to enhanced productivity and personal growth.

Join us as we delve into the fascinating link between relaxation, mindset, and productivity, and discover how you can make small shifts to achieve big results. Stay tuned for an insightful and uplifting discussion on enhancing your productivity levels and creating a joyful, fulfilling life.

Has there ever been a time where you told yourself something. Let's say you set an exam at school, or you went for your driver's license. And as you were doing it, you knew you had messed it up. You get to the end of the test. You brace yourself for the bad news. And you passed, or you aced that exam, you thought you'd completely messed up. That's your perception of reality.

Now let's look at the other side of that equation. The story you're telling yourself about where you think you should be. It's a story as well. And who decided you should be there? We learn most of our 'should bes' before age 7.

Those 'should bes' were based on how we interpreted what our influencers and authority figures were teaching us. And what they were teaching us was all based on their stories as well. We're just absorbing all this information, and making these stories true. All these stories land in our subconscious, and we act as if those stories are true. And because we're taking action based on those 'true' stories, we're validating them with our own experiences.

Now you can change those stories. You can change where you think you are and where you think you should be, and what that means. And here's how you do it.

HOW TO NARROW THAT GAP

1. Start by reviewing where you think you are today. What's the story in there? Dive deep. Spend time with this. But also play with it.
2. What if you changed the story by changing the meaning that you gave to it?
3. Next, do the same thing with where you think you should be. What's that really about? When did you decide that that's where you should be? If that story is working for you, play with softening it. Try replacing should, with could. How does that feel? If you're looking at where you could be?

Ultimately, you're where you're meant to be. There's no good or bad. There's no right or wrong.

Just take a moment and think what would your life feel like right now if you knew that everything is simply a life experience.

Lets keep the conversation going. Connect with Tracy:
Instagram
Facebook

In this episode, Tracy dives into the neuroscience behind the thought-emotion loop and explores why leading from the neck up is no longer enough. You'll discover how your body feeds your brain critical information, and how ignoring that intelligence quietly drains your energy, clarity, and leadership presence.

We'll unpack the hidden cost of disembodiment, challenge the myth of work/life balance, and show why emotions aren't a liability - they're strategic insight. Tracy also shares how Neuro-Identity Coaching helps high-performing women leaders shift from override to resonance.

What You'll Learn: 

• The neuroscience behind how your body communicates with your brain (and why it matters for leadership) 

• How subtle signs of fatigue and numbness may be rooted in disconnection, not overwork 

• Why your presence is more powerful than your words 

• How your nervous system becomes your most trusted leadership technology 

• A new definition of success that includes your joy, your clarity, and your body

Resources Mentioned: - Book a call with Tracy: https://www.tracytutty.co.nz/Clarity

If you enjoyed this episode: Please rate and review on Apple Podcasts. It helps more women leaders discover Project Joyful.

Connect with Tracy Tutty: - Website: https://www.tracytutty.co.nz/

• Instagram: @tracyctutty

• LinkedIn: https://nz.linkedin.com/in/tracytutty

She highlights the influence of external factors, such as media, on our beliefs, using the TV series 1883 as an example. Tracy shares her personal experience of realizing her belief that life is hard and how it affected her.

She then explains the three key ingredients to updating our beliefs: seeing it, hearing it, and feeling it. Tracy guides listeners through a visualization exercise to help them reprogram their beliefs and create a new narrative of ease and abundance.

Key takeaways from this episode:

1. Our beliefs are formed during childhood and can shape our behaviors and experiences.

2. External influences, such as media, can reinforce and perpetuate certain beliefs.

3. By using visualization and engaging our senses, we can reprogramme our beliefs to create a more empowering and joyful life.

Interested in learning more about creating a life of ease and joy? Visit https://linktr.ee/corporatesage for information about Tracy's upcoming four-week group coaching program, "Finding Peace in a Frantic World". It will set you up for the holiday period. 😊

Key takeaway points include:

1. Differentiating Goals from Tasks: Tracy explores how to elevate your resolutions by linking them to deep desires and committing to them with unwavering determination.

2. Harnessing Emotion and Creating Routines: Discover how tapping into the emotions tied to your desires can further propel you towards your goals. Tracy also delves into the power of establishing routines that eventually become habits, paving the way for success.

3. Embracing Grace and Celebration: Tracy emphasizes the importance of giving yourself grace and kindness when facing setbacks, along with the significance of celebrating every milestone on your journey to achieving your aspirations.

Join Tracy in a celebratory 2024 on Insta @tracyctutty, and let's make this the year your dreams come true! Follow and share your journey with us.

Putting your goal aside is a natural response to the challenges we've experienced over the last two years. We go into survival mode. We dampen our ambition, as we try our best to ride it out, to survive. Tracy has noticed her clients' focus has been on protecting what they have, and some have been fearful for the future.  

To be honest, Tracy has been too. But there comes a time on the Wheel of Fortune where we choose change. We take stock of the lessons learned. We celebrate our resistance and our ability to rise above it. Then we find we begin to ask, "What's next?" We give ourselves permission to hope, to dream, to want more.  

In today's episode, Tracy is all about giving ourselves permission to hope again. It's personal. Tracy is going to be sharing how she felt over the last two years, and it's honest. It's an invitation to you, an invitation to dream again. 

For detailed show notes, visit our article on Now Is The Time For Those Big Dreams!

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Welcome to the last episode of our three-part audio series on being powerful.

In today's episode, Tracy and Louise are going deep into generational beliefs and how they can affect your permission to be powerful. Tracy and Louise will be talking about your identity and how acting from your future power identity can maximise results.

For detailed show notes, visit our article about How To Be More Powerful: Being Powerful Is A Work In Progress

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Medical Herbalist, Tracy Tutty, shares insights from both traditional Western Herbal Medicine and the latest scientific studies, highlighting Motherwort's potential to ease nervous palpitations, emotional unrest, and even support heart health.

With Mother's Day on the horizon, Tracy invites listeners to reflect on the true meaning of nurturing - reminding us that "mothering" begins with how we care for ourselves. Plus, she offers gentle guidance on using powerful plant medicines wisely and the importance of seeking personalised advice from a trained medical herbalist. Get ready to feel grounded, gladdened, and inspired by the steadfast support Motherwort offers

Passing up those opportunities because you lack confidence stops you from developing new skills and it stops you from fine-tuning emerging skills, and ultimately, it caps your earning potential. In today's episode, Tracy will show you how you can be more confident at work both within yourself and to people who are looking in from the outside

For detailed show notes, visit our article on How To Be Confident At Work.

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

We're talking about why:

• 💡 Your body needs to feel safe before your mind can believe change is possible
• 🌿 Energy isn't just about time—it's about capacity (and how adaptogenic herbs help build that)
• 🔁 Thought-emotion loops keep you stuck—or lift you higher

You'll learn how to make small, soul-aligned changes that stick - without overwhelming your system. And why the tiniest shift (done right) can change everything.

Inside this episode:

• How herbal medicine recalibrates energy so your body can sustain change
• The key to nervous system regulation (and why "calm" is your best leadership strategy)
• A somatic practice to access your soul's aligned desires
• Why mindset is the last place change takes root—and how to soothe resistance when it rises

✨PLUS:
Join me for my free webinar When You Feel Better, You Lead Better. You'll learn the herbal and nervous system protocols that help you become the most grounded person in the room. Calm is contagious. Let's make yours unshakable.

Grab your spot here - https://www.tracytutty.co.nz/LBFB

In addition to talking about the properties of this herb and how best to take it, Tracy also shares a traditional medicine way of getting to know your herbs better called organoleptic tasting.

Interested in deepening your understanding of herbal medicine? Check out Tracy's online course, The Secret Art of Creating Tasty Herbal Tea. Additional information on skullcap and how to use it can be found in the bonus episode notes.

Please take a moment to connect with Tracy on instagram.

To celebrate that, Tracy is releasing a three-part audio series on being powerful.

Join Tracy and her dear friend and fellow high-performance coach, Louise Cartwright, as they delve deep into being powerful.

Today, Tracy and Louise will be talking about what being powerful is and what it isn't. Tracy and Louise will be busting the myth that it's all about stepping into your power. Tracy and Louise are going to be showing you the signs and symptoms of not being in your power.

For detailed show notes, visit our article about How to be More Powerful: Own Your Power In Silence

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In this episode, we're unpacking a version of tired that goes far deeper than sleep debt. We'll explore:

• Why cortisol spikes are waking you at 3am
• How high-functioning hyper-responsibility drains your leadership edge
• The quiet cost of over-preparing, over-performing, and over-caring
• What your body is actually asking for when you reach for that glass of wine
• How to track and work with your energy - not against it

This isn't about burnout. It's about the hidden depletion high-performing women don't talk about - because they're still showing up, still achieving, still holding it all.

✨ Join me for a free masterclass: When You Feel Better, You Lead Better

📅 Wednesday, August 21st
🕙 10am NZT

We'll go deeper into:

• The science of clean energy and unshakeable presence
• Why coping well is not the goal
• How to lead from clarity instead of compensation

When you shift, everything shifts - from your team to your family to how you feel in your own skin.

🔗 Register now: https://www.tracytutty.co.nz/FBLB

In this episode, we're reimagining what high performance actually looks like - beyond the sprint-recover-repeat cycle. Tracy unpacks the invisible cost of leading from pressure, the emotional toll of bringing overdrive home, and the subtle cues that reveal when your nervous system is stuck in performance mode.

You'll hear:

·         The lived moments when work pressure quietly reshapes home dynamics

·         Why leadership from overdrive isn't sustainable - and how it shows up in your body

·         What changes when you no longer lead from adrenaline, but from presence

·         The energetic shift your team and your family feel when you stop overfunctioning

This episode isn't a call to action. It's a call to resonance.

You don't have to prove your value. You don't have to perform your leadership. You get to remember who you are when you're not bracing for the next thing.

LISTEN NOW to reconnect with your power - the kind that doesn't cost you everything.

Resources and Links
Want more episodes like this? Make sure you're subscribed so you never miss a drop of clean power wisdom.

Tracy explains how the feelings associated with our goals play a crucial role in manifesting them. She addresses the human tendency to focus on what we don't want and provides a powerful framework for shifting our mindset toward what we truly desire.

The key takeaway points are:

1. Clarity and Emotion: Tracy emphasizes the importance of clarity in defining what we want and why we want it. She encourages creating a vision based on opportunities that provide emotional fulfillment rather than material possessions or achievements.

2. Expansive Aspirations: Instead of setting attainable goals based on our past experiences, Tracy invites you to set expansive aspirations that excite and challenge us, igniting our subconscious to manifest our desires.

3. The Space In Between: Tracy discusses the discomfort of the "space in between" when working towards our vision, highlighting the need for trust, persistence, and unwavering belief in the emotional signposts of our desired future.

Tune in to gain valuable insights on creating a compelling vision for success, and discover the power of emotional manifestation in shaping your abundant and purposeful life.

Nothing other than you're now up to date with your social media feed, who's dating who in Hollywood and you've bought those cute pair of shoes. The way we consume information in this fast-paced society has taught you to do that.

In today's episode, Tracy is going to show you a technique she uses to leverage those shorter attention spans, and why this one technique has tripled her productivity.

For detailed show notes, visit our article on What Do Tomatoes Have To Do With Productivity.

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

Tracy discusses the historical significance of Rosa damascena, also known as Rose Otto, and its traditional uses in herbal medicine and aromatherapy.

She highlights the soothing and heart-strengthening properties of rose, as well as its potential to reduce inflammation and protect against UV damage. Tracy delves into the research behind rose's sedating effects, pain-relieving qualities, and antimicrobial properties. She also shares practical tips on incorporating rose into everyday life, from adding it to culinary delights and skincare products to making rose water and rosehip syrup.

Key Takeaways:

• Rose is a versatile herb with various traditional uses, including soothing the soul, strengthening the heart, and reducing inflammation.
• Rose offers sedating effects and may aid in achieving restful sleep when taken as a tea or tincture.
• Incorporating rose into your diet and skincare routine can provide antioxidant benefits, protection against UV damage, support aging skin, and simply delight the soul!

Discover how roses can soothe the soul, lift the spirits, and even promote restful sleep. Join us as we delve into the research behind these traditional uses and explore the various ways you can incorporate roses into your everyday life.

Join Tracy as she shows you how to prepare for your focus block. This is one step of her focus framework, which will supercharge your productivity breakthroughs and increase your ability to gain deep insights.

For detailed show notes, visit our article about Increase Productivity with Focus Blocks

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

Key Takeaways:

1. Appreciation and Understanding: Great managers invest time in getting to know their team members' personal and professional goals, interests, and stress, creating a foundation for effective delegation.

2. Strategic Delegation Framework: Tracy provides a comprehensive framework for delegating tasks effectively, from clearly defining outcomes and providing context to monitoring progress and celebrating achievements.

3. Fostering Team Growth: Delegating with awareness not only frees up time for impactful leadership activities, but also nurtures cross-functional learning, trust building, and the development of tomorrow's leaders.

By implementing these insights, leaders can delegate with purpose, empowering their teams to thrive and achieve collective success.

Tracy reveals her personal commitments for 2025, which include cultivating joy through activities like gardening, making cocktails, and engaging in singing and dancing. She invites listeners to reflect on their own commitments and offers resources to support their health journey.

If one of your commitments was to get a little healthier this year, check out The Secret Art of Creating a Tasty Herbal Tea. If you're commitment is to drink a little less coffee this year, this course will show you how to blend herbs into a tasty healthy hot or cold beverage replacement using tried and tested done for you recipes.

Visit https://www.tracytutty.co.nz/TastyHerbalTea for more information.

What's the antidote? Creating space. In this episode, we share three simple, yet powerful ways to infuse more space into your daily routine. You'll notice that choosing to invite space into your day actually boosts productivity, lifts your mood, and it reduces stress.

Tune in to discover how prioritizing self-care, scheduling creative breaks, and physically removing yourself from your workspace can transform your everyday experience.

In today's episode, Tracey talks about each of these 7 styles and why they are problematic. Listen to find what management blind spots you might have and possibly improve life for your team. 

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

What if, instead of trying to fix external issues, you addressed the internal issues that have you caught in the cycle of overwhelm. Creating time of active recovery will help you to bring your best self to work. This episode is a call back to rest and recovery, so you can bring your best self back to work.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

In the episode this week, we talk about Thyme as an herbal ally. Listen to learn about this herb and how it can be used to support your health.

Check out our show notes for more information.

Let's keep this conversation going on instagram.

Key Takeaways:

1. Stepping up can lead to a cycle of burnout.
2. Identity evolution is crucial for long-term success.
3. You're not broken; you've forgotten who you are.
4. Releasing incongruent parts of yourself is essential.
5. Fake it until you make it can be harmful.
6. The health impact of prolonged stress.
7. All resources needed for growth are within you.
8. Sustainable leadership requires a change in mindset

Interested in finding out more about how Tracy can help you? Click this link for more information - https://www.tracytutty.co.nz/Clarity

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Today we're sharing a practical application of the Bridges' Transition Model to support you or your team in navigating the turmoil of change.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

This is more than an herb.
It's an ally - one that supports the very qualities today's high-performing women need most: mental clarity, calm presence, and sustainable energy.

In this episode, I'll introduce you to Rosemary's leadership edge -the subtle ways this ancient plant can sharpen your mind, strengthen your body, and steady your presence in even the most demanding moments.

You'll learn:

🌿 How rosemary enhances focus and decision-making - a secret known by ancient scholars and now backed by modern science.
🌿 Its gifts for circulation, vitality, and calm -supporting resilience for leaders who move fast and hold a lot.
🌿 Simple ways to integrate rosemary into your life and leadership rituals - without adding complexity to your day.
🌿 How growing and tending rosemary mirrors the leadership qualities you're cultivating: clarity, adaptability, and strength without force.

Here's the deeper truth: many brilliant women believe their leadership edge is all mental.
But when your body and nervous system are supported, that edge becomes sharper, steadier, and far more sustainable.

Rosemary helps you access that clarity - not through hustle, but through alignment.

Pour a cup of rosemary tea - or simply listen in - and discover how this timeless ally can quietly transform the way you lead.

🌿 Ready to explore more?

Join my Herbs for Health series—one herb, one story, every month.

✨ Designed for leaders, parents, and corporate rebels seeking grounded, practical well-being support - without overwhelm.

Each month you'll receive:

🌿 A featured podcast episode on your herb of the month
🌿 A deep dive into that herb's medicinal and traditional uses
🌿 Simple ways to use it in daily life
🌿 Growing tips for home and garden
🌿 Safety and contraindication guidance
🌿 Gorgeous visuals and stories from my herbal dispensary and garden

Because sustainable leadership begins with a well-resourced system.
And nature offers powerful allies - if you know where to look.

Join us here → https://www.tracytutty.co.nz/Herbs4Health

✨ One herb at a time. One powerful shift at a time.

If you've ever felt the quiet edge beneath achievement - the sleepless nights, the inbox brace, the holiday cold that hits the moment you finally stop - this episode is your invitation to recalibrate.

Tracy Tutty unpacks what's really behind high-functioning fatigue and why control feels safe… but isn't the same as being regulated. You'll discover how biology and identity intertwine, why retreats don't create lasting change, and what happens when your nervous system begins to believe that ease is safe.

This conversation isn't about burnout recovery. It's about evolution - from self-regulation to collective regulation. Tracy reveals how coherence in your body becomes safety in your team, and how leading from regulation transforms performance into presence.

By the end, you'll understand:
• Why you get sick at the start of your holiday - and what your body's really doing.
• How your nervous system learns to equate control with survival.
• What "coherence" looks and feels like in real-world leadership.
• How servant leadership begins in the body - not the boardroom.
• And why your next level of success doesn't require you to push harder - only to breathe deeper.

You get to experience leadership that feels like coherence: sharp, grounded, unshakeably alive.

💎 Work with Tracy

Revitalise - Tracy's private 1:1 Neuro-Identity programme - is now open for enrolment.
It's where subconscious re-patterning meets physiological calibration, so your power no longer costs your peace.
Apply via the link in the show notes or visit https://www.tracytutty.co.nz/ApplyNow

🔗 Connect with Tracy

Instagram | @tracytutty
LinkedIn | https://nz.linkedin.com/in/tracytutty
Website | tracytutty.co.nz

We often label procrastination as the silent saboteur of our goals – the reason projects stall and potential remains untapped. But what if everything you thought you knew about procrastination was only half the story? In this episode, we're unravelling the paradox of procrastination and how it can actually become your secret weapon for growth and sustainable productivity.

What You'll Discover:

• The Procrastination Paradox: Learn why procrastination is not your enemy, but a signal worth deciphering for deeper self-insight and strategic advantage.
• Primary Benefits vs. Secondary Gains: As a manager or leader, you're familiar with setting objectives. But underneath every delay are hidden 'secondary gains' – powerful, often subconscious motivators keeping you in your comfort zone. Discover how you can identify and balance these against your conscious goals, unlocking new levels of self-leadership.
• Resource Check-In: Discover when your so-called procrastination is actually a simple lack of resources – whether that's energy, clarity, or time – and how to address this at its root.
• The Real Fear Behind the Delay: Managers aren't immune to fear. Lets talk about how fear masquerades as procrastination. In this episode you'll find practical questions and first steps to help you (and your team!) embrace change without self-criticism.
• A Toolkit for Transformation: Walk away with three powerful self-coaching questions to transform how you view and use procrastination. These insights will help you move from stuck to soaring, both for yourself and those you lead.

If you're a manager striving for greater productivity, a leader seeking more harmonious performance, or anyone ready to stop beating themselves up for "not being disciplined enough," this episode is packed with practical wisdom you can apply immediately.

By reframing procrastination, you'll not only boost your output but also foster a workplace culture rooted in compassion, curiosity, and authentic action. Because sometimes, understanding the why behind your delays is the very thing that propels you forward.

We'll explore:

• How Gotu Kola calms the startle reflex so you can respond instead of react.
• Why it's a powerful nervous system tonic for long-term resilience.
• Its role in memory, focus, and neurological repair - without overstimulation.
• How its collagen-boosting magic benefits skin healing and radiance.

Tracy also shares why Gotu Kola is the herb for leaders who are overwhelmed, overextended… just over it - and how its cooling, calming nature resets your system for sustainable clarity.

Whether you're leading a team, a company, or a vision, herbs like Gotu Kola can be a foundational leadership strategy - quietly working in the background to keep you steady, sharp, and ready for the long game.

🎧 Listen to Episode 202 now on Apple Podcasts, Spotify, or your favourite podcast app

Resources & Links:

• Herbs for Health  - Each month, discover how one simple herb can support your sleep, stress, mood, or immunity - without supplement aisle overwhelm.
• Connect with Tracy on LinkedIn for leadership and herbal wisdom: LinkedIn — Tracy Tutty 

She discusses its role in managing stress, anxiety, and overall mental health; as well as its physiological effects on the body, particularly the HPA axis. This conversation delves into research findings on Ashwagandha's efficacy, including its impact on sexual health, neuroprotection, and pain relief.

If you're interested in learning more about herbs like Ashwagandha, check out The Secret Art of Creating a Tasty Herbal Tea. Discover the secrets that herbalists know when it comes to creating a herbal tea that not only tastes great but it is also good for you. This course also includes information on the specific herbs, recipes for blending herbs into tasty herbal teas (including a soothing bedtime milk which has Ashwagandha as a key ingredient).

Visit https://www.tracytutty.co.nz/TastyHerbalTea for more information.

Together, they explore the powerful intersection of athletic training principles and their application to the corporate arena. Josie shares her personal experience with relative energy deficiency in sports and the pivotal role of recovery in achieving peak performance. Josie also offers actionable advice for balancing corporate responsibilities with personal fitness goals.

Key Takeaways:

• Prioritise Recovery: Effective performance hinges on balancing work with rest and recovery, whether in sports or corporate life.
• Incorporate Movement: Simple, frequent activities, even as short as two minutes, can make a significant difference in overall health and energy levels.
• Develop Effective Habits: Small, consistent actions, aligned with a personal 'why', build a foundation for sustainable high performance.

Whether you're a weekend warrior or a corporate athlete, you won't want to miss this enriching conversation.

You'll find Josie on Linkedin at https://www.linkedin.com/in/josie-askin-017ba7109/ , Facebook at SpringCoachingLtd, and Instagram @springcoachingperformance

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

In today's episode, Join Tracy as she shares what's very special about how these three herbs are supporting your immune system. 

For detailed show notes, visit our article about 3 Herbs to Boost Immunity

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook. 

In today's episode, Tracy will be sharing what exactly HRV is and what the science says around good and bad measures of HRV.

Tracy will also be giving you a comprehensive list of what you can do to improve your HRV. 

For detailed show notes, visit our article about Measure Your Well-Being With HRV

Want to keep the conversation going? Connect with Tracy on Instagram and Facebook.

In this episode of Project Joyful, Tracy Tutty explores leadership through a biological lens. Not as a performance issue to fix, but as a nervous system pattern that has been learned over time.

You'll hear why leadership can stay switched on long after the workday ends, why rest doesn't always restore, and how the mind and nervous system quietly collaborate to keep leaders alert, responsible, and reliable, sometimes at the expense of ease, creativity, and presence.

This episode isn't about changing how you lead. It's about understanding what has been shaping the experience of leadership in your body, and why awareness alone doesn't automatically change how leadership feels.

There's nothing you need to do as you listen. This is an invitation to recognise what resonates, and to hear language for experiences you may have sensed for a long time, but never quite had words for.

In this episode, we explore:

• Why leadership can feel heavier than it should, even when you're good at it
• How leadership becomes a nervous system pattern, not a personality trait
• The dialogue between the mind and the nervous system around safety and responsibility
• Why rest is necessary, but doesn't automatically recalibrate the system
• Why this work isn't a mindset shift, strategy, or optimisation exercise
• What biological refinement actually means for sustainable leadership

Mentioned in this episode:
If you'd like to continue this conversation, Tracy is hosting a free three-day live experience called The Biology of Leadership, exploring the unseen biological factors shaping leadership energy, presence, and capacity over time.

You can learn more and register here:
https://www.tracytutty.co.nz/LeadershipBiology

About the host:
Tracy Tutty is a Neuro-Identity Coach, Medical Herbalist, Executive Mentor, and Chartered Accountant. Her work sits at the intersection of leadership, biology, and identity, supporting high-calibre women to understand not just how they lead, but what has been shaping how leadership feels over time.

This conversation is a gentle exhale.
A remembering.
A subtle but powerful shift from pushing to presence.

If you have ever found yourself checking work emails on a Saturday, feeling guilty for resting, or believing you will finally relax once every last task is done, this episode is for you.

Together, we explore:

• The quiet tug of war between your mind's end of year urgency and your body's invitation to slow.

• The micro signals your unique nervous system uses to say, I need you.

•  What rest actually is, and why not working is not the same as restoration.

• How real rest sharpens your leadership, deepens your presence, and strengthens your emotional authority.

• The role of nervines in smoothing the frazzle and returning you to a steadier baseline.

• Why the intersection of herbal medicine and neuro identity coaching creates sustainable change.

• A guided moment of acknowledgement for everything you carried this year.

This episode is an invitation into coherence, the state from which your most powerful decisions, insights, and leadership naturally arise.

🌿 Your 2025 Closing Ritual

There is nothing you need to prepare.
There is nothing you need to do.
You simply get to be held, guided, and in conversation with your inner wisdom.

Access your ritual here:
tracytutty.co.nz/TwithT

🌿 If you are new here

I am Tracy Tutty, Medical Herbalist, Neuro Identity Coach, Chartered Accountant, and creator of Project Joyful.
I help high-achieving women lead with coherence, clarity, and a nervous system that feels like home.

🌿 Links and Mentions

• Your 2025 Closing Ritual: tracytutty.co.nz/TwithT
• Learn more about Neuro Identity Coaching: tracytutty.co.nz

🌿 If you loved this episode

Please leave a review on Apple Podcasts.
It helps more women discover a gentler, more powerful model of leadership.

As we enter the season of more, with more celebration, more travel, and more richness, our bodies work quietly behind the scenes to keep us in balance. In this episode, Tracy shares how Milk Thistle supports your liver's incredible capacity to regenerate, process, and protect, helping you stay energised and radiant throughout the festive season.

You'll learn:
• The fascinating story behind Milk Thistle's name and its resemblance to Scotland's national emblem
• How traditional use evolved into modern clinical understanding of silymarin and why these compounds are your liver's best friends
• The science of liver regeneration and why the liver is the only solid organ that returns to 100 percent of normal after injury
• The difference between helpful inflammation and the chronic, energy-draining kind, and how Milk Thistle helps regulate the body's response
• Safe, effective ways to use Milk Thistle as a tincture, tablet, or tea this holiday season

Tracy blends her medical herbalist insight with practical wisdom for busy, high-performing women who want to enjoy the season without the crash that sometimes follows.

Stay tuned to the end for an invitation to Your 2025 Closing Ritual, a reflective practice designed to help you metabolise the year that's been and prepare your body and brilliance for what's next.

💫 Key Takeaway

Working with your body is an act of self-leadership, and Milk Thistle is a gentle, intelligent way to support that partnership as life gets full.

🎧 Listen to this episode if you:

• Want to enjoy the holiday season without fatigue or overwhelm
• Love evidence-based herbal wisdom explained clearly and calmly
• Are curious about liver health, hormonal balance, and natural restoration
• Value leadership that begins with self-care

📲 Join the 2025 Closing Ritual

As the year comes to a close, join Tracy for Your 2025 Closing Ritual. It's a guided reflection designed to help you metabolise the year that's been and set your body and brilliance in sync for the one ahead. Get $200 off for a limited time with the code coherence.

In this episode of the Project Joyful podcast, Tracy Tutty explores how high-level thinking can quietly become emotional avoidance - especially for high-performing women in leadership.

We often think strategy keeps us on track. But when strategy becomes our default response, it can disconnect us from our instincts, our people, and even ourselves.

Tracy shares: 

• Why strategic thinking sometimes masks deeper emotional fatigue 

• How common leadership habits like overplanning or skipping one-on-ones reveal subconscious self-protection 

• The hidden cost of living in your head and the energy leaks you might not even notice

• A personal story of when her strategic strengths began to cost her joy and presence

• How to reclaim your power without losing your edge

If you've ever felt like your mind is sharp but your energy is low, this episode is for you.

🎧 Listen now to reconnect with the part of you that doesn't need to perform to lead powerfully.

🔗 Links: 

Book a free clarity session: https://www.tracytutty.co.nz/Clarity
Subscribe to the Project Joyful podcast: https://podcasts.apple.com/us/podcast/project-joyful/id1571076049

Connect with Tracy Tutty: 

Website: www.TracyTutty.co.nz
Instagram: @tracyctutty
LinkedIn: https://nz.linkedin.com/in/tracytutty

Join our bi-monthly newsletter, The Executive Sanctuary. Subscribe on LinkedIn https://www.linkedin.com/build-relation/newsletter-follow?entityUrn=7352191057578680320

But what if the tension you're carrying isn't just yours?
What if your leadership is being quietly shaped by emotions you haven't even had time to feel?

In this episode of Project Joyful, we're unpacking one of the most persistent myths in high performance: the belief that you can compartmentalise your personal and professional life.

What You'll Learn:

• Why "just pushing through" is costing you more than you realise
• How subtle energy leaks impact your team's trust, creativity, and cohesion
• A real-life story of what happens when compartmentalisation becomes a leadership liability
• What your nervous system is trying to tell you—and how to listen
• A gentle, grounded path back to coherence

Why It Matters: This episode is a must-listen if you've been feeling foggy, overextended, or quietly out of alignment—even though everything looks "fine" on the outside.

Because your energy is your leadership.
And when your inner world aligns with your outer impact, everything changes.

 🔗 Apply now for 1:1 Neuro-Identity Coaching
📩 DM me on Linked In to start the conversation

👉 You're not tired because you're weak.
You're tired because your leadership energy is leaking — and no one teaches you how to see it.

When your nervous system isn't fully aligned with the seat you've earned, presence is disrupted.
And when presence is disrupted, your team feels it — whether they can name it or not.

In this first episode of Project Joyful, I reveal:
✨ Why high-performing women leaders experience deep exhaustion that no amount of sleep or self-care resolves
✨ The subtle leadership energy leaks that quietly erode trust, clarity, and team culture
✨ Why nervous system alignment — not mindset alone — is the key to rooted, unshakeable presence

You've built your career on excellence, capability, and resilience.
But leadership isn't about perfection.
It's about resonance.

If you're ready to lead from your centre — not your coping — this conversation is for you.

🎙️ Listen now and begin the shift.

Work with me:
Learn more about 1:1 Revitalise Neuro-Identity Coaching → https://www.tracytutty.co.nz/FindYourClarity

Connect:
LinkedIn → https://nz.linkedin.com/in/tracytutty
Instagram → https://www.instagram.com/tracyctutty/

YouTube #

#LeadershipPresence #NeuroIdentity #WomenInLeadership #EnergeticLeadership #ProjectJoyful

Bonus — Suggested YouTube Tags (metadata, optional if your upload settings allow it):

leadership presence, nervous system leadership, neuro-identity coaching, women leaders, leadership podcast, energetic leadership, high-performing women, Tracy Tutty, Project Joyful

Key Takeaway Points:

Living in the Present: Tracy emphasises the importance of being present and experiencing life's small moments rather than obsessing over finding a single, overarching purpose.

Daily Purpose: Adopting daily purposes, such as connecting with loved ones or maintaining personal well-being, can have a profound impact on our happiness and fulfillment.

Your Mind Loves the Familiar: Your mind's natural inclination to seek safety in routine can be a barrier to stepping out and taking risks that matter. Moving with it rather than trying to push through it can supercharge your personal and professional growth.

Join us as we uncover how to curate a life well-lived by focusing on what truly matters to you, moment by moment.

Found this episode inspiring? Yay! We'd love it if you chose to subscribe and leave a review. 

This week, we're exploring the power of self-awareness as a fundamental leadership strategy. Host, Tracy Tutty, shares her own experiences of navigating a hectic period, delving into the challenges of maintaining nervous system regulation amidst stress, and the misconceptions around what it truly means to be regulated. 

She unpacks the importance of tuning in to your own energy, the benefits of balancing drive with rest, and how to reprioritise commitments for greater wellbeing. Tracy also discusses how small shifts in self-care and mindset can help leaders feel better, lead better, and create space for what matters most-reminding us all that self-awareness isn't just a luxury, but a vital strategy for sustainable, joyful leadership. 

If our free webinar, When You Feel Better You Lead Better, is speaking to you, grab your spot athttps://www.tracytutty.co.nz/LBFB

It's sixty minutes of rest and relaxation wrapped up in new ways of being at work

She emphasizes the importance of addressing perceptions, creating psychological safety, and providing certainty to foster trust and cohesion within teams. Tracy's insights are drawn from her experiences as a coach and her personal journey through burnout, highlighting the need for leaders to be vulnerable and accountable in their roles.

If today's episode has got you thinking, here's our invitation to you. Use Tracy's experience. Book your confidential discovery call with Tracy by clicking this link: https://www.tracytutty.co.nz/Connect

In this episode, you'll discover three practical tips to help you manage your to-do list, prioritize self-care, and maintain a sense of calm amidst the festive chaos. Whether you're in charge of all the holiday preparations or just feeling the seasonal strain, these insights will empower you to create a memorable and joyful Christmas or New Year.

Key Takeaways:

• Energy Management: Prioritize small, daily recovery activities like staying hydrated, getting quality sleep (check Episode 169 for tips), and going for daily walks to deposit into your energy bank account.
• Task Delegation & Organization: Simplify your to-do list by delegating tasks, grouping errands to save time, and creating joyous experiences like wrapping presents with your kids.
• Mindful Breathing & Intention Setting: Practice deep breathing to reduce anxiety and set three empowering words that embody your holiday intentions. Regularly remind yourself of these words using phone alarms to stay centred amidst holiday chaos.

Let's explore ways to boost your energy, organise your schedule, and live intentionally during this busy time. So, take a deep breath, grab a cup of tea, and join Tracy in transforming your holiday season into a time of true joy and rejuvenation.

Are you ready for something different in 2025? If so, I've got great news! I've got space for one special person to join me on my bespoke 9-week 1on1 coaching experience. If you are interested, let's jump on a call and see if we would be a great fit.

Here's the link to book your call - https://www.tracytutty.co.nz/Connect

Ros is the creator of the Women's Leadership Archetypes model. Ros's expertise spans strategic planning, leadership development, organizational culture, change management, emotional intelligence, and employee engagement.

In this interview, Ros delves into her journey that led to the creation of the Women's Leadership Archetypes model. She discusses the empowered and shadow archetypes and highlights how these archetypes can redefine female leadership success.

Key Takeaways:

• Empowered vs Shadow Archetypes: Ros introduces the concept of the eight women's leadership archetypes, comprising four empowered and four shadow archetypes. Learn how patterns of behavior influence leadership styles and effectiveness.
• Authentic Female Leadership: Discover the importance of leading authentically in a predominantly male-designed corporate world. Ros explains how women can flourish by embracing their genuine leadership style rather than conforming to traditional expectations.
• Practical Solutions: Ros offers practical advice on navigating the corporate world, setting boundaries, and falling back in love with one's career by embracing the sovereign archetype that prioritizes joy and self-actualization.

Tune in to understand how women can lead effectively while staying true to themselves!

They discuss how clothing can be used to communicate influence, build rapport, and convey competence. Nina emphasizes the importance of understanding one's body shape, choosing colours that flatter, and aligning with one's style essence. She also encourages individuals to discard clothing with negative associations and to curate a wardrobe that reflects their authentic selves.

The conversation highlights the connection between personal style and self-worth, and offers practical tips for showing up as the best version of oneself.

**Key Takeaways:**

1. **Mood & Clothing:** Nina explains the impact of clothing on mood and confidence, referencing Amy Cuddy's TED talk on body posture. She shares tips on using your wardrobe to evoke positive emotions, even on off days.

2. **Corporate Style with Personality:** Tracy and Nina discuss the synergy between personal style and professional attire, emphasising that corporate fashion isn't limited to blue and black suits but can reflect individual personality traits.

3. **Wardrobe Weeding:** Nina provides a framework based on perfect colours, flattering body shape, and style essence to help you curate a wardrobe that reduces stress and enhances confidence.

Join the conversation as they explore the importance of expressing authentic style and integrating femininity into workwear. Discover how to visually communicate confidence, integrity, and self-worth through your clothing choices.

You can find Nina here in her capacity as The Corporate Stylist:
LinkedIn: https://www.linkedin.com/in/nina-fountain/
YouTube: https://www.youtube.com/@style.gorgeous
Style Gorgeous: https://stylegorgeous.com/

Discover how to distinguish yourself with your style through Nina's Style Synergy Types™️quiz: https://stylegorgeous.com/quiz

Sleep is often the first thing to get deprioritized when life gets busy, but research shows it's essential, especially during hectic times. Tracy provides actionable strategies for establishing an effective sleep routine that promotes restorative rest.

**Key Takeaways:**

1. **Importance of Consistent Sleep**: Discover how maintaining a consistent sleep schedule of 7-8 hours, even on weekends, can drastically improve productivity and health. Learn about the negative effects of "social jet lag" and the pitfalls of trying to "catch up" on sleep.

2. **Creating a Sleep-Conducive Environment**: Tracy emphasizes the significance of a calm, clutter-free bedroom. Key tips include minimizing blue light exposure, maintaining a cool room temperature, and reserving the bedroom for sleep and intimacy only.

3. **Personalized Sleep Routines**: Understand the value of tailored pre-sleep activities such as taking a warm bath, engaging in relaxing exercises, and avoiding heavy meals. Tracy encourages experimenting with different methods outlined in this episode to find the perfect routine.

Join us as we explore what constitutes a great night's sleep, lift the lid on social jet lag, and provide actionable strategies to craft a sleep routine tailored just for you. From creating the perfect sleeping environment to the importance of consistency, and even how to handle those rough nights, we've got you covered. Whether it's tweaking your bedtime attire because you're a hot sleeper, or incorporating relaxing activities before bed, we're here to help you find what works best for you. 🎧✨

Today, we're talking about the quiet identity split that happens when you're promoted from within and suddenly you're not "one of the team" anymore. You're their leader. And even though your title has changed, your nervous system might not have gotten the memo.

We explore:

• Why being seen in your authority can feel uncomfortable (even threatening)
• The subconscious trade-off between connection and command
• How ancient wiring still influences your leadership presence
• What it really takes to feel safe and steady in your new role

This is not a "fix yourself" conversation. It's a call to resonance. A chance to pause and ask:
What would it feel like to belong without blending?
To lead without the inner split?

If you've ever felt the tug-of-war between visibility and safety, this episode will land.

🎧 Listen now and start coming home to the leader you already are.

 Resources + Links:

• Learn more about Neuro-Identity Coaching with Tracy: https://www.tracytutty.co.nz/WorkWithTracy
• Connect on Instagram: @tracyctutty
• For episode transcripts, visit: https://projectjoyful.com/podcasts/