LET IT OUT

We're easing back in this season with a discussion about art that is meaningful to us.  My friend Briana Bane had to make a podcast for one of her media classes at NYU last semester and she came up with the best concept - a  show called The Art That's Made You. I was honored when she asked me to be her first guest. In today’s episode you’ll hear about the art that has helped shape me.  Notes from the Show:-Rent Broadway Show-Arthur TV Show on PBS-Friends TV Show-The OC TV Show and my first crush Seth Cohen-Stargirl book by Jerry Spinelli-Episode with my grandpa, Gus Ganakas, and this article about him-Hilma Klint exhibit at the Guggenheim in NYC until April 23-CNN series on The Nineties-Pop Rocket podcast on pop culture-Sex and the City TV Show -Girls TV Show with Lena Dunham-Happy Thank You More Please movie-The Onion article I mentioned-Skate Kitchen movie-Mr Rogers Documentary-Ruth Bader Ginsberg documentary-my Discover Weekly on Spotify-Forever with Maya Ruldoph -favorite movies: Serendipity, the Before/After Sunset movies-favorite TV shows: I Love Dick, Freaks & Geeks, Felicity, Dawson's Creek, Steven Universe-favorite podcast: Fresh Air with Terry GrossAll original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:- I'm doing a giveaway of one of my favorite books Text Me When You Get Home by previous podcast guest Kayleen Schaefer. You can listen to Kayleen's episode here if you want a refresher on what the book is about. Text Me When You Get Home is hitting stands as a paperback on February 5th. This gorgeous new version has a new afterward addressing the Me Too movement of 2018 and a book club guide. Click here to enter the giveaway!- My journaling class with Bluprint goes live January 23rd and I can't wait to share it with you guys!- My events next week at The Assemblage Jan 21st and The Good Fest Jan 23rd- Sign-up for my newsletter to get updates on where I'll be and what I'm loving!- Join the listener Facebook Group- Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:-Danny Kornfield Rent episode-Josh Radnor episode -Interview with Sacha Jones -My birthday episode from last year-Interview with Kelsey Miller on Friends-Marlee Grace - coming soon! This episode was also supported by Care/Of who creates personalized supplement packets for you based on your unique needs and delivers them in daily customized packets.Enter the code "KATIE" at checkout for 25% off your first This episode is sponsored by CURED Nutrition, a holistic supplement company based in Boulder, Colorado. Their full-spectrum nibbles, tinctures, and treats work with your body’s natural system to produce clear benefits without the worry of a psychoactive component.Enter LETITOUT for 15% off any order. "TV and media can be a big expander or role model that helps you see to believe. Coming from a small town in Michigan I didn’t know it was possible to move to New York but I did have the show Friends and watching really informed my decision to move here." "It’s so amazing that you can put on a song and it takes you back to a moment in time. And then that moment can become a different moment. Now I think about being in high school when I listen to certain 90s songs, but you can change the meaning of how a song makes you feel. And I find myself not wanting to play certain songs too much so I don’t change the meaning of them for myself."

This week's fresh bonus episode outlines my thoughts on the holidays. How I'm feeling about food, family, gifts, and more. I also talk about some articles I've recently read as well as my tips for feeling like yourself when traveling. Happy Holidays! Talk to you again in January 2019!  My New Year's Eve workshop at Kripalu-Click here to read my article in The Fullest - Seven Tips to Have an Actual Happy Holiday-This article I wrote for The Fullest - Are You Giving to Get?-Carly's video Thank You For Thinking of MeLikes & Learns- This Beauty Mate Tea-  My favorite herb store in NYC Flower Power- My favorite snack bars are these Raw Rev Glo bars in chocolate peanut butter- These Wax & Oils candles (the lavender is great)- Busy Phillips' amazing show Busy Tonight and her amazing book This Will Only Hurt a Little- Marlee Grace's book How To Not Always Be Working- Adam Strauss's one man show The Mushroom Cure- New York Times article How to Say 'No' This Holiday Season by Darcie Wilder- New York Times article What's All This About Journaling by Hayley Phelan- My manta "This is hard but I can handle it." - My 2018 Gift GuideAll original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanIf you Liked This Episode Try Out:- My interview with Meika Hollander the co-founder of Sustain This episode was also supported by Sustain Natural. I love this brand because not only are their products all-natural and vagina-friendly that put women’s bodies first, but they also give 10% of their profits to women’s healthcare organizations. Right now, my listeners can get 20% off their first one-time order and free shipping when you sign-up at sustainnatural.com and use the code LET IT OUT at checkout.  This episode was also supported by Care/Of who creates personalized supplement packets for you based on your unique needs and delivers them in daily customized packets.Enter the code "KATIE" at checkout for 25% off your first   

Well you guys asked for it, so here I am reading out loud an article I wrote a couple months ago for The Fullest. It's about how my first hangover taught me self-care isn't just green juice and face masks, sometimes it's rest and cookies. It forced me into true intuitive eating when I had to listen to my body's cravings over what my dogmatic-wellness-obsessed-dieting mind would usually allow. Above all, the experience of being hung over made me realize how I prioritized a rigid self-care to-do list over people, creativity, and experiencing life. The entire situation showed me all forms of self-care should prioritize connection and presence over anything else. Most traditional self-care is solo, which can be great and really useful sometimes, yet other times it can be a way of hiding and isolating out of fear. I'm still learned how to decipher which version of self-care I need when. My default has become to isolate, and this article/ episode explores how I'm still learning my version of self-care now includes connecting and putting myself in an uncertain situations more that cozy certain ones. Plus, I give my likes and learns for the week, a giveaway, and more... Notes from the Show:Have you seen our Holiday Gift Guide? Sign up here to view the full guide.My article, Are You Giving To Get?, on The FullestFind more of my pieces on The Fullest hereMy friend from the article Karolina's chocolate. Likes & Learns:I'm having a hot chocolate moment. These are some of my favorites:Van Leeuwan (pro tip: if you're in NYC this weekend they're giving away their hot chocolate float for free)Dr. SmoodBy Chloe's peanut butter hot chocolate with vegan marshmallows  Hu Kitchen's pumpkin spice latteFour Sigmatic hot cocoa (I use 2 packets and I mix 1 chai and 1 mushroom hot cocoa with macadamia milk.)Gift guides:Beth Kirby of Local Milk curated this beautiful gift guideDearly Bethany created a selection of amazing gift guides including ones for beauty, children, women, and menChristine's gift guideA Cup of Jo women's gift guideQuiddity gift guide that I'm featured in! My gift guide here!My poop analogy - sometimes you have to hold your feelings (or poop) in but eventually you have to let it out so to say...It always feels so much better after whether it's a poop or journaling and getting those thought out of your head and processing them.All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:- Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.- Sign-up for my newsletter to get updates on where I'll be and what I'm loving!- Join the listener Facebook Group- Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:- My interview with Christine Nguyen- This episode with Dr Samantha BoardmanThis episode was supported by LOLA. LOLA is a female-founded company offering a line of organic cotton tampons, pads, liners and all-natural cleansingwipes. You have to try them! Unlike other major brands, LOLA products are 100% natural and easy to feel good about. No BS, mystery fibers, ordoubts about what’s going in your body. Plus, LOLA products come in a simple, customizable subscription. LOLA will deliver exactly what you need, exactly when you need it. Use code LETITOUT for 40% off all subscriptions.

It's a rarity to have a repeat guest on the podcast, when someone returns it means I especially love talking with them. Kelsey's first time on the podcast (her very first podcast!) was in 2015 when her first book, her memoir Big Girl came out, then she was was one of the panelists on my firs live podcast episode in 2016, and now she's back with her newest book a retrospective on the show Friends called I'll Be There For You: The One About Friends. We obviously gush about our love and experience with Friends and how much I loved her book, but we also talk about where she is now in her life. Since she last did the podcast she got married and left her full time writing position at Refinery 29, so I asked her relationship and freelance advice. Recently she ended the column she founded at Refinery 29, The Anti-Diet Project which chronicled her experience, and the experience of others (including this essay I wrote) with intuitive eating and giving up dieting, so I asked her where she is with all of that now. Kelsey is eloquent, dynamic, and oh so articulate so I always love chatting with her and especially loved this conversation, which ranged from friendship to her writing strategies. Notes from the Show:-Kelsey Miller on The Web | Instagram Kelsey's Books: I'll Be There For You: The One About Friends Big GirlThe Anti-Diet Project on Refinery 29Kelsey's writing on Refinery 29Patrick Melrose TV ShowA Tree Grows in Brooklyn by Betty SmithLikes & Learns:This Will Only Hurt a Little by Busy PhillippsHow to Not Always Be Working by Marlee GraceText Me When You Get Home by Kayleen SchaeferAll original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:-Come to my event at The Spring Meditation on 12/2. Get tickets here.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.-Sign-up for my newsletter to get updates on where I'll be and what I'm loving!-Join the listener Facebook Group-Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:- Kelsey Miller's first episode- Live episode in NYC 2016- Simi Botic Let It Out episodesThis episode was supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order.  This episode was also supported by Care/Of who creates personalized supplement packets for you based on your unique needs and delivers them in daily customized packets.Enter the code "KATIE" at checkout for 25% off your first  

Today’s is a long one but a good one with the very wise Seher. We met at The Wing last spring and recorded this conversation a couple week’s ago in her beautiful Brooklyn apartment. Seher is one of the smartest, most fascinating people I know. As you’ll hear in this episode she was born to Pakistani immigrants in the San Francisco Bay area, then attended Wharton for business, initially attempted a traditional corporate job,  but ultimately became a freelance photographer. Now she views herself as an inter-disciplinarian; which we get into in this episode. We talk about leaving her corporate job, her transition to photography, learning a new skills, and becoming a music photographer. We talk a lot about family and navigating her very strict immigrant parents and a move across the country.  We also get into mental health stigma, her depression and what helped her with it, including therapy and wellness and healing arts including qigong, and way more it’s a long one and a good one. And at the I do my new my L & L segment. Notes from the Show:-Seher Sikandar on The Web | Instagram-Seher on Cat Lantigua's podcast -Seher's "Testimonies from the Table" Likes & Learns:-Washi Tape All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:-Come to my event at The Spring Meditation on 12/2. Get tickets here.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.-Sign-up for my newsletter to get updates on where I'll be and what I'm loving!-Join the listener Facebook Group-Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:-Cat Lantigua-Dr. Lisa Spiegel This episode was supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order.  This episode was also supported by Care/Of who creates personalized supplement packets for you based on your unique needs and delivers them in daily customized packets.Enter the code "KATIE" at checkout for 25% off your first

I had the most wonderful time recording this conversation with human design reader Jenna Zoë. She's one of the most  humbly confident and fascinating people I've ever met. She's one of those magnetic people you just want to be around, listen to, and become friends with. We sat in bathrobes on her hotel room bed chatting for almost two hours about not only human design and what that even is, but also her interesting life and how she got into it. Human Design is something I first heard about in 2013 when I met a human design reader and had a session. Soon after that I chalked it up to something interesting and perhaps useful, but didn't hook me enough to use it any further in my life. It wasn't until this year when I heard my friend,  pervious podcast guest Lacy Philips, gush about how implementing Jenna's interpretation of Human Design, helped her feel articulated and improved her relationships--that I decided I'd look back into it. I had a session with Jenna and next thing I knew I couldn't shut up about it, I'd totally gone down the rabbit hole. In this episode, I ask her everything I was curious about in terms of what human design is and how it can be useful, I use myself as an example, and talk about how it can be used in relationships and parenting for understanding the people in your life better. It's such a sweet episode, I hope you enjoy listening as much as I enjoyed recording. Notes from the Show:-Jenna Zoe on The Web | Instagram-My Body Graph-Tamara Mellon Likes & Learns:- Lori Stern- Wonder Valley  All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie Harman Cool Things to Check-Out:-Come to my event at The Spring Meditation on 12/2. Get tickets here.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.-Sign-up for my newsletter to get updates on where I'll be and what I'm loving!-Join the listener Facebook Group-Get my book Let It Out: A Journey Through Journaling.  If you Liked This Episode Try Out:-Deborah Hanekamp-Lacy PhilipsThis episode was supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order.  This episode was also supported by Sustain Natural. I love this brand because not only are their products all-natural and vagina-friendly that put women’s bodies first, but they also give 10% of their profits to women’s healthcare organizations. Right now, my listeners can get 20% off their first one-time order and free shipping when you sign-up at sustainnatural.com and use the code LET IT OUT at checkout.   Notes from the Show:-Jenna Zoe on The Web | Instagram-My Body Graph-Tamara MellonLikes & Learns:- Lori Stern-Wonder Valley All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie Harman Cool Things to Check-Out:-Come to my event at The Spring Meditation on 12/2. Get tickets here.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.If you Liked This Episode Try Out:-Deborah Hanekamp-Lacy Philips  This episode was supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order.  This episode was also supported by Sustain Natural. I love this brand because not only are their products all-natural and vagina-friendly that put women’s bodies first, but they also give 10% of their profits to women’s healthcare organizations. Right now, my listeners can get 20% off their first one-time order and free shipping when you sign-up at sustainnatural.com and use the code LET IT OUT at checkout. 

When I first moved to NYC I kept hearing about the place in Soho--'I'd love,' I dragged my feet on checking it out, overwhelmed by the laundry list of places in the city, until one night I found myself there. My friend Nicole of Splendid Spoon hosted a dream decoding workshop at the space. As soon as I entered the space for the event I instantly understood why it had been recomended to me countless times. Eventually I figured out the space was owned by shaman and healer Deborah Hanekamp aka Mama Medicine and started following her work as well. It wasn't until I experienced one of her medicine readings after it was given to me as a gift that I fully understood her magic. Deborah is yes a talented healer with a beautiful aesthetic, but also a funny, grounded, extremely smart business woman, mother, and friend. I loved getting to hear her full, long story in this episode. Notes from the Show:-Deborah Hanekamp on The Web | Instagram | Facebook -Mountain Rose Herbs-The One Thing Podcast and Book -Becoming a Successful Author Live Masterclass Webinar All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:-Come to my event at The Spring Meditation on 12/2. Get tickets here.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.-Sign-up for my newsletter to get updates on where I'll be and what I'm loving!-Join the listener Facebook Group-Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:-Ruby Warrington-Lacy Philips   This episode was supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order.  This episode was also supported by Sustain Natural. I love this brand because not only are their products all-natural and vagina-friendly that put women’s bodies first, but they also give 10% of their profits to women’s healthcare organizations. Right now, my listeners can get 20% off their first one-time order and free shipping when you sign-up at sustainnatural.com and use the code LET IT OUT at checkout.  

Notes from the Show:-Lindsay Kellner on The Web | Instagram | Facebook | Twitter-Lindsay's Book: The Spirit Almanac: A Modern Guide to Ancient Self Care-Well Aware Podcast-Mind Body Green article All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:-Come to my event at The Spring Meditation on 12/2. Get tickets here.-Check out my podcasting course, Let [a podcast] Out. Use code letitout for an additional $50 off.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here.-Sign-up for my newsletter to get updates on where I'll be and what I'm loving!-Join the listener Facebook Group-Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:Jason Wachob's Episode This episode was also supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order. This episode was also supported by Four Sigmatic. Here's my episode with Tero founder of Four Sigmatic where we talk about all things mushrooms. Four Sigmatic creates delicious and easy-to-make mushroom beverages with a wide variety of superfood ingredients. You can get 15% off all your orders at FourSigmatic.com and by using the code KATIE at check out. 

I've been following one today's two guests,  yoga superstar Kathryn Budig since I first started doing yoga in high school. She was my yoga idol. Over the years I've read her recipes, bought her books, and watched her talks. Today's other guest and Kathryn's now wife, sports journalist and author, Kate Fagan came into my life more recently when my friend Rose introduced me to their podcast Free Cookies a few years ago. Instantly, I fell in love with their dynamic, the subject matter they covered, their humor, and eventually their free relationship advice or as they call it, cookies. My love of them as a couple led me to get to know & love Kate and her work individually as well, in this episode we talk about the important book she wrote last year, What Made Maddy Run and her own impressive career as a sports journalist. I loved speaking with these two and could have talked to them for hours. We recorded this conversation just a couple days before their wedding, which is why it's a bit shorter than other episodes but think of this one like what they say about a mini-skirt--covers everything but will leave you wanting more.  Notes from the Show:-Kathryn Budig on The Web | Instagram | Facebook | Twitter-Kate Fagan on The Web | Instagram | Facebook | Twitter-Their podcast "Free Cookies"-Free Cookies episode with Esther Perel-Free Cookies episode with Dana Childs-Kate's book: What Made Maddy RunThe Writer's Workshop Live Masterclass: Webinar happening Wednesday, October 17 All original music composed by Carolyn Pennypacker RiggsAlbum art by Zoie HarmanCool Things to Check-Out:-Today (October 17th 2018) is the last day to get early bird pricing on my podcasting course, Let [a podcast] Out. Use code letitout for an additional $50 off on top of the early bird price.-Come to my New Years Eve 2 night retreat at Kripalu Retreat Center. Get your tickets here. Use code OCTOBER20 for 20% off until October 20th!-Sign-up for my newsletter to get updates on where I'll be and what I'm loving!-Join the listener Facebook Group-Get my book Let It Out: A Journey Through Journaling.If you Liked This Episode Try Out:-Jessamyn Stanley-Tara Stiles-Jason Wacob founder of MBG This episode was supported by Care/Of who creates personalized supplement packets for you based on your unique needs and delivers them in daily customized packets.Enter the code "KATIE" at checkout for 25% off your first  This episode was also supported by Alterra Pure.  Have you heard of them? They make impeccably designed sheets and bedding, verifying organic integrity every step of the way and sharing every production detail with you. Not to mention how cool and comfortable their products are. You have to try them!  Use code Letitout for 15% off your order.  

Notes from the Show:-My online podcasting workshop that Steph won: Let [a podcast] Out. Use discount code "letitout" for $50 off-My full episode archive -Stephanie's Podcast Rethinking it+ more episodes of Stephanie's podcast Rethinking It -Follow Steph on Instagram & Facebook-Simi's website-Simi's Unmeasured intuitive movement membership-Follow Simi on Instagram-Get a copy of Simi’s book: Letting Go Of Leo-Join Simi’s Facebook community: Beautifully ImperfectThis episode is so special to me. I'm not even hosting it. Stephanie was the winner of the contest for my workshop that helps people start podcasts: Let [a podcast] Out and this is the first episode of the wonderful podcast she created: Rethinking It. I'm so happy she took the workshop and followed through because there's now a helpful, entertaining, vulnerable conversation podcast on iTunes. This episode interview Stephanie on what it was like to start a podcast and then, I get to hear two of my favorite people talk about topics I'm constantly curious about: becoming a less rigid and more flexible, person, intuitive eating and how that leads to intuitive living, vulnerability in live, social media boundaries, body image, how Simi dealt with the loss of a parent last year and more. Give it a listen.