Podcast
Okay, Now What? - With Kate Gladdin
Hosted by Kate Gladdin · EN
Okay, Now What? is a podcast by Speaker, Author and Certified Life Coach, Kate Gladdin, to help adults build the resilience we need to live our best lives regardless of the adversity we face. Kate combines her personal experience with powerful coaching tools to help you stop spinning in overwhelm and better navigate your way through all the big, and often unexpected, changes that happen. On this podcast you'll not only find tonnes of inspiration, but eye-opening advice and useful strategies to reduce your anxiety and boost your confidence so you go after what you want most. After both her mother and sister were killed by reckless drivers 12 years apart, Kate knows life is too short not to live it to the fullest.
33episodes
Episodes
Newest firstAll episodes
How to Respond to Feedback Without Spiralling (The Pistachio Nut Method)
Dec 300:39:31Tap to summarizeEver gotten feedback at work that just... stung? Like, you worked your ass off on a project, pulled off what felt like a miracle given the circumstances, only to be told you "weren't enthusiastic enough" or "should have felt more excited"? Yeah, that's the kind of feedback that can send you spiraling. In this episode, I'm breaking down why feedback hits us so damn hard in the first place, and more importantly, what to do about it. I'll share my pistachio nut framework for figuring out what feedback is actually worth keeping versus what's just... someone else's baggage you don't need to carry. If you've ever felt like you're constantly taking things too personally or spiraling after every piece of criticism, this one's for you. Together we'll explore.. The neuroscience behind why feedback feels like a threat The "pistachio nut" framework for filtering feedback Three essential filters: truth, actionability, and source Why self-compassion beats self-criticism every time When feedback is information about fit, not failure Ready to actually stop taking things so personally? You can listen to every podcast episode and know all the strategies, but if you're still spiraling after every piece of criticism, nothing changes. That's where coaching comes in. I help women get clear on which feedback is actually worth listening to, how to separate behavior from worth without falling apart, and most importantly—how to stop making other people's opinions mean more than your own. Book your free Coaching Clarity Call: https://www.kategladdin.com/coaching It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Listen to the full version here. Or explore custom music options here. Connect with Kate: Instagram: @kategladdin Website: https://www.kategladdin.com/
Transcribe →How to Prevent a Panic Attack With Your Exhale (Not Your Mind)
Nov 2600:38:12Tap to summarizeAfter the hardest year of my life, I discovered something I'd been taking for granted—the one thing that held me when everything else fell apart. This isn't your typical gratitude episode. Because when you're barely holding it together, "just be thankful" doesn't cut it. In this episode, you'll discover: Why one deep breath does nothing (and what actually works) The science behind why your exhales matter more than your inhales The 60-second tool that can stop you from spiraling before a difficult conversation What happens in your nervous system when you sigh (hint: it's not dramatic, it's biological) Perfect timing before Thanksgiving week when family dynamics, grief, or anxiety might show up at the table. Come home to your breath, my friends. It's been there for you through every moment of your life—and it's not going anywhere. Ready to Actually Follow Through? You can listen to every podcast episode and read every self-help book, but if you're not implementing, nothing changes. That's where coaching comes in. I help women get clear on what boundaries they actually need, how to communicate them without falling apart, and most importantly—how to enforce them when guilt kicks in. Book your free Coaching Clarity Call: https://www.kategladdin.com/coaching It's one-on-one with me, completely private, and you'll walk away with actionable strategies whether or not coaching is right for you. A huge shoutout to Kevin Lowe at K-Lowe Music, the talent behind my intro song. Listen to the full version here. Or explore custom music options here. Connect with Kate: Instagram: @kategladdin Website: https://www.kategladdin.com/
Transcribe →The Episode I Never Wanted to Record… and a Bonus Episode to Keep You Going When You Want To Quit
Jun 27, 202500:49:58Tap to summarizeI know I've been MIA the past month, and I've recorded this episode with a broken heart to explain why. This episode is messy, raw and honestly I'm still in shock that I had to record it at all.. But I always want to keep it real with you guys about the realities of what we all go through in life.. and right now I am really going through it.. My Mum was truly one of a kind. The best parts of me, are her. In honor of her generous heart and lifelong mission to uplift others, we’ve created the Julie Fitzsimons Legacy Fund at Sheridan College. This endowment will support students in the performing arts and athletics who are facing adversity—because that’s exactly what Mum would have done. To learn more or donate, click here. On this page, please select 'Honor/Memorial' on the dropdown menu and put the name "Julie Fitzsimons" in the comments session. To see my final photo with Mum under the most beautiful rainbow, click on my instagram here. I want to say a heartfelt thank you to everyone who's reached out with messages of love and support.. I've been reading them all and all of your beautiful words have been giving me strength to keep holding on through this confusing and daunting time of adjusting to a new normal that feels anything but normal.. At the end of this episode, you’ll also hear the podcast I had recorded just two days before my life flipped upside down. I’ve decided to release it along with this announcement because - well firstly I wanted you all to hear how excited I was to have my parents in town, it brought me so much joy - but also because even though my world feels so different now, the message still matters: how to stay commited to your goals when change gets hard. In this episode, I walk you through the five emotional stages of change—an honest roadmap adapted from the work of psychologists Don Kelley and Daryl Connor. Whether you're chasing a fitness goal, launching a side hustle, or starting over after heartbreak, this is the truth no one tells you about what real change feels like. You’ll learn: Why motivation always fades—and what to do when it does How to recognize the infamous “Valley of Despair” before it swallows your dreams Why discomfort doesn’t mean something’s gone wrong—it means something’s working What to expect at each stage of growth, and how to navigate it without giving up I also share personal stories—from starting my speaking career to moving across the world on a dream and a visa—to remind you: you are not behind, broken, or alone. You’re just in the messy middle. And that’s where progress begins. Life is too short to quit on the things that you truly care about, just because they're uncomfortable sometimes. May my Mum and sister's legacies inspire you to be kind, be brave and be fully invested on living your best life. X kg
Transcribe →How to Last The Miles in Long Distance Relationships
May 22, 202500:40:47Tap to summarizeLet’s be real—long distance isn’t for the faint of heart. It’s for the ones who are willing to cry on dog walks with sunglasses on. The ones who whisper we’ll figure it out even when every plan falls through. The ones who know love is worth the effort—but still wonder, how the heck do people actually make this work? So in this episode I dive into this topic that's close to my heart - the rollercoaster of long distance relationships. After navigating my own 2 year international long distance relationship with my now-husband Nate (including military life and visa challenges!), I'm sharing my top 10 tips for making the distance to turn Facetimes into forever. Just to be clear - I once said I never wanted to do long distance or date someone in the military. But then one summer night in D.C., fate had other plans—and my Aussie heart fell for an American soldier. From navigating 5-month stretches without seeing each other, to voice calls filled with tears, to the moment I saw him waiting for me at the bottom of the airport escalator… this episode is as raw and real as it gets. If you're currently separated from your person or considering a long distance relationship, this episode offers practical strategies, emotional validation, and hope that the distance can actually strengthen your bond rather than break it. Episode Highlights: My unexpected journey falling for an American military man while living in Australia Why being "all in or all out" is crucial for long distance success How to focus on what you can control when apart The importance of sharing daily details to stay connected Why trust is foundational (and starts with trusting yourself) Creating shared rituals, mantras, and future plans together Using your "extra time" to invest in personal growth And because every love story deserves a soundtrack, I’m sharing something deeply personal: the song I had written for Nate during our time apart. It carried us through the lonely nights and played at our wedding. I hope it carries you, too. Whether you're already navigating the challenges of loving someone from afar or wondering if you should take the leap, this episode offers genuine encouragement from someone who's been there. Because while long distance may not be easy, the right person is absolutely worth it. Need support? I’ve got a few free coaching calls open this month. Let’s talk about how to keep your heart strong—no matter how many miles are between you: https://www.kategladdin.com/coaching
Transcribe →Your Brain After A Breakup: The Neuroscience of Why You Can't Just Get Over It
May 15, 202500:30:42Tap to summarizeEver been through a breakup that didn’t just hurt emotionally—but physically? Like your chest was caving in or your stomach was in knots? You're not crazy. In fact, there's actual science behind that soul crushing pain. In this episode, we dive deep into what's actually happening in your brain and body when your heart gets broken—and why breakup grief might actually be harder to heal from than grief after death. If you've ever felt like you were "crazy" for not being able to "just get over it," this episode is for you. We'll explore the fascinating neuroscience behind heartbreak and give you the validation (and hope) you need to keep moving forward. What You'll Learn: Why your brain treats heartbreak like a literal drug withdrawal The science behind why breakups activate the same pain centers as physical injuries How the stress hormone cortisol wreaks havoc on your sleep, appetite, and immune system Why your brain gets stuck in rumination mode after a breakup The unique challenge of grieving someone who's still alive (and why it's harder than you think) How social media makes everything worse—and what to do about it The incredible power of neuroplasticity and how your brain can actually heal itself Practical strategies for working WITH your brain, not against it If you're listening to this in the thick of heartbreak right now, please know: what you're feeling is valid, it's normal, and it WILL get better. Your brain is doing exactly what millions of years of evolution programmed it to do. Be patient with yourself. You're not broken—you're human. ❤️ And - you don't have to figure it all out alone. If you're ready for real support (not fluff), I’m here to help you make sense of the pain, rebuild your confidence, and gently take your power back—one choice, one breath, one brave step at a time. Book a free 30-minute coaching consult with me here: https://www.kategladdin.com/coaching
Transcribe →Bust Your Buts: Bravery, Gumption & Going for It - With Sally Zimney
May 8, 202500:35:36Tap to summarizeWhat if the thing holding you back isn’t fear—but the story you're telling yourself about it? This week on Okay, Now What?, I’m joined by the powerhouse that is Sally Zimney—award-winning speaker, bestselling author, and host of one of the top speaker podcasts in the world—for a real, raw, and laugh-out-loud honest conversation about what bravery really looks like. Spoiler: it’s not the absence of fear. It’s showing up with it. We unpack: Why “confidence” is overrated and what to build instead The power of gumption (and no, not the Aussie cleaning product kind—though that metaphor is hilariously spot-on) How to “bust your buts” (yes, those buts—like “But I’m not ready…” or “But what if I fail?”) Why cold plunging might be the secret weapon for facing discomfort (seriously) And how to take action even when you’re shaking in your boots (or freezing in a tub) This episode is your gentle (and slightly cheeky) kick in the pants to stop hiding with your fears—and start moving toward what you really want. Tune in now and start flexing your bravery muscle—one gumption-powered step at a time. Check out Sally's websites and resources here: https://sallyzimney.com/ Ready to take this work deeper? If you're tired of living on autopilot and want real tools to take back control of your mind, your emotions, and your life—I’ve got you. My 1:1 coaching program is designed for women who are done with people-pleasing, perfectionism, and self-doubt and so ready to start living with more clarity, courage, and confidence. Book a free mini coaching session today at www.kategladdin.com/coaching or DM me on Instagram @kategladdin. You don’t have to keep believing the old story. You get to write and LIVE a new one.
Transcribe →Busy Isn't Better: Breaking Free from Time Poverty - With Peggy Sullivan
May 1, 202500:18:55Tap to summarizeLet’s be honest: Most of us aren’t just busy - we’re burnt out, overbooked, and quietly wondering if this is just how life’s meant to be. If your schedule feels like a never-ending to-do list and your soul’s running on empty, this episode is for you. This week on Okay, Now What?, I’m joined by the incredible Peggy Sullivan — a leadership coach, TEDx speaker (her talk’s hit over 1 million views!), and author of Beyond Busyness. And let me tell you… this conversation is like a permission slip to finally stop glorifying the hustle and start living with intention. Together we unpack: Why busyness is not a badge of honor (and what it’s really costing you) Peggy’s “stale pistachio moment” that stopped her in her tracks — literally The ripple effect your busyness has on everyone around you (yes, even your cat 😅) Her 3-step framework to escape time poverty, reclaim your joy, and prioritize what actually matters How simple happiness rituals at work boosted productivity by 33% in just six weeks (proof that joy is not a distraction — it’s the strategy) We also dive into the core values that drive a truly fulfilling life — and why knowing them isn’t enough. You’ve got to live them. This episode will challenge you, comfort you, and (most importantly) equip you to finally slow down without falling behind. Listen now and start trading burnout for a life that actually feels like yours again. Find out more about Peggy and her book here: https://www.peggysullivanspeaker.com/ Ready to take this work deeper? If you're tired of living on autopilot and want real tools to take back control of your mind, your emotions, and your life—I’ve got you. My 1:1 coaching program is designed for women who are done with people-pleasing, perfectionism, and self-doubt and so ready to start living with more clarity, courage, and confidence. Book a free mini coaching session today at www.kategladdin.com/coaching or DM me on Instagram @kategladdin Grab your FREE chapter of my book "Okay, Now What?": https://www.kategladdin.com/free
Transcribe →Moments That Matter: How to Live More Fully After Losing Someone You Love - With Kara Byron
Apr 24, 202500:46:08Tap to summarizeWhat if the most heartbreaking chapter of your life also held the key to your greatest purpose? In this powerful and tender conversation, I sit down with Kara Byron - founder of Moments by Kara - to talk about the raw reality of being a full-time caregiver to her father in her early twenties, how she turned grief into a lifelong mission of creating meaningful moments, and the difference between moving on and moving forward after loss. We get real about the emotional toll of caretaking, the sacredness of grief, and how to hold joy and sorrow in the same hand. Whether you’ve lost someone, are supporting someone through illness, or are just trying to figure out how to live more intentionally—this episode is a warm, vulnerable, soul-hug of a listen. How Kara's business was born from caregiving Why post-traumatic growth is real—but never without the trauma What it means to “grieve forward” Practical ways to practice self-care when you're carrying the weight of the world Why living fully for those we’ve lost is the deepest form of love You’ll leave this episode feeling less alone, more grounded, and deeply inspired to live with intention - even through heartbreak. P.S. If you're feeling stuck in the heaviness of grief, unsure how to move forward without leaving your loved one behind—you're not alone. Through my coaching, I help women gently reconnect with themselves, redefine what healing looks like, and find strength not in moving on, but in moving through with grace and purpose. If you're ready to carry your grief with more clarity, confidence, and compassion, let’s walk that path together. Visit my website here to learn more.
Transcribe →The Conversation You Need to Interrupt EVERY Single Day!
Apr 17, 202500:26:03Tap to summarizeFrom a young age, we're taught not to interrupt conversations. But I've realised there is definitely a conversation we need to interrupt EVERY SINGLE DAY. It's the one happening in our between our own ears. Because let's be honest - do you ever find yourself spiraling in self-doubt, thinking things like “I’m not good enough,” “I always mess things up,” or “I’m just not the type of person who can…”? Yeah, welcome to being human right?! So in this episode, I dive into a powerful mental interrupt tool—one simple question that can help you stop those runaway thought spirals in their tracks! It’s a game-changing way to pause, reflect, and finally start questioning the beliefs that have been running your life on autopilot. Whether it's a third-grade teacher who made a throwaway comment about your scissor skills (yep, been there), or a parent who unknowingly projected their own fears—this episode will help you pull those dusty old thoughts out of your mental closet and hold them up to the light. ✨ Tune in to discover: Why your brain runs on outdated mental scripts (and how to catch them) How to stop treating thoughts like facts A practical mindset shift to help you reclaim your inner narrator Real-life stories (including my own) that’ll have you laughing, reflecting, and rewriting your own narrative If you’ve ever felt held back by labels or beliefs you didn’t even choose, this episode is your permission slip to start letting go of what’s not yours to carry. Press play and lets find out! Ready to take this work deeper? If you're tired of living on autopilot and want real tools to take back control of your mind, your emotions, and your life—I’ve got you. My 1:1 coaching program is designed for women who are done with people-pleasing, perfectionism, and self-doubt and so ready to start living with more clarity, courage, and confidence. Book a free mini coaching session today at www.kategladdin.com/coaching or DM me on Instagram @kategladdin. You don’t have to keep believing the old story. You get to write and LIVE a new one.
Transcribe →The Cure for People Pleasing? One Simple Word Swap
Apr 10, 202500:19:57Tap to summarizeEver feel like you’re doing all the right things—yet still feel off? Tired? Resentful? Like you're living life for everyone but you? Yeah… me too. In this powerful episode, I pull back the curtain on one sneaky little word that’s silently controlling so many of our choices—and not in a good way. That word? Should. It seems harmless. Responsible even. "I should call her back." "I should go to that dinner." "I should be happier by now." But when you really pay attention, you’ll notice how heavy that word feels in your body. How tight your chest gets. How small your world becomes. Because here’s the truth: “Should” is just fear in disguise. Fear of disappointing others. Fear of judgment. Fear of not being enough. And when we live from that place, we disconnect from what we actually want. We abandon ourselves to make others comfortable. In this episode, I walk you through: The emotional cost of people pleasing (even when it seems “nice” on the surface) Why “should” keeps you stuck in guilt, fear, and burnout The neuroscience behind why your nervous system knows when you're betraying yourself A simple 3-step strategy to flip the script on obligation-based decisions How to reconnect with your values and create boundaries without shame Plus, I’ll share one of my go-to coaching tools to help you finally break free from the invisible pressure of always doing what’s expected—and start living in alignment with your truth. You don’t need to earn your worth through endless “shoulds.” You already are enough. So let’s stop proving and start choosing. Ready to reclaim your voice and your choices? Let’s do a “should detox” together. Tune in now—and if this episode hits home, share it with a friend who needs the same reminder. Need extra support? Grab your free chapter of my book Okay, Now What?: https://www.kategladdin.com/free Book a free coaching consult with me (yep, totally free): www.kategladdin.com Follow me on IG for daily doses of real talk: @kategladdin
Transcribe →