In this episode of The It Girl Life Podcast, Mishelle Kost and Meredith Walker get real about emotional regulation — what it actually looks like in everyday life, especially in high-stress moments, relationships, and leadership roles.

From snapping when you’re overwhelmed to navigating tough conversations without spiraling, this episode breaks down why emotional regulation is one of the most underrated (and powerful) skills you can develop.

They share personal stories, honest challenges, and practical tools you can use in the moment — not just when life feels calm and controlled.

Because emotional regulation isn’t about being emotionless…

It’s about being self-led.

✨ In This Episode, We Cover:

• Why emotional regulation is essential for growth — personally and professionally
• How self-awareness changes the way you respond under pressure
• Recognizing physical signs of stress before emotions take over
• Simple grounding practices to calm your nervous system
• Why writing things down helps regulate mental overload
• How to repair relationships after emotional reactions
• The power of pausing instead of pushing through
• Why empathy (for yourself and others) diffuses tension
• How mindfulness supports emotional control in real life
• Why emotional regulation is a daily practice, not a destination

This episode is your reminder that strength isn’t about never reacting — it’s about knowing how to return to center, again and again.

🎙️ Press play if you’re ready to regulate, not repress.

Mishelle opens up about her past struggles with negotiation (hello, taking the first offer 😅), while Meredith shares how she approaches every negotiation with strategy, data, and market research. Together, they unpack the mindset shifts women must make to stop underpricing themselves and start advocating for what they truly deserve.

You’ll learn how to:
 ✨ Walk into negotiations grounded in your value
 ✨ Use research and data as your power tools
 ✨ Detach emotionally and negotiate with intention
 ✨ Shift from “hoping” to expecting fair compensation

This episode is your permission slip to stop playing small and start negotiating like you belong at every table you sit at.

💡 Takeaways

• Negotiate like you belong there.
 • Knowledge is power—do your research.
 • Women often underprice themselves in negotiations.
 • Bring data to support your salary expectations.
 • You have the right to ask for what you’re worth.

The Phone Isn’t the Problem — The Feed Is

PSA from the It Girl Doing Her Best Club: your phone didn’t ruin your life… your algorithm might have.

In this episode, Meredith Walker and Mishelle Kost get real (and a little spicy) about screen time, social media, and why mindless scrolling leaves you feeling meh, anxious, or low-key unmotivated. Spoiler: it’s not about quitting your phone or going off-grid in a linen jumpsuit. It’s about curation, intention, and self-awareness.

We talk about:

• Why endless scrolling hits different (and not in a good way)
• How your feed shapes your mindset more than you think
• The sneaky impact of news overload
• Digital detoxes (soft launch, not extreme)
• How to Marie Kondo your social media for mental peace

This episode is your reminder that your time is expensive, your energy is sacred, and your feed should hype you up—not humble you.

You don’t need less screen time.
 You need a better feed.

🎧 Listen now and join us in reclaiming our peace, one unfollow at a time.

Season 3, Episode 3

In this episode, Mishelle and Meredith get real (like… really real) about burnout — the kind that sneaks up on you while you’re busy being everything to everyone. They open up about their own experiences navigating stress, overwhelm, and the quiet signals our bodies try to send us long before we hit a breaking point.

Together, they unpack why burnout happens, how to recognize it earlier, and the tiny shifts that act as an antidote — the “small fires” you can address before they become full-blown wildfires. Expect honest stories, emotional intelligence gems, a whole lot of self-awareness, and of course… reminders that play, joy, and rest are part of your power, not things you have to earn.

Whether you’re feeling stretched thin or simply want to build healthier habits, this episode will help you reclaim energy, reset your boundaries, and come back home to yourself.

✨ Key Takeaways

• Burnout often goes unnoticed until it demands your attention.
• Boundaries aren’t selfish — they’re protective.
• Physical symptoms are often your first warning sign.
• Self-care is a DAILY necessity, not a luxury.
• Delegation is a strength, not a weakness.
• Schedule downtime like it’s a meeting with your future self.
• Joy in small things can be a powerful burnout disruptor.
• Emotional intelligence helps you know when to pause.
• Self-awareness is the gateway to managing stress.
• Play isn’t childish — it’s essential to your well-being.

In this episode, Meredith and Mishelle dive into the hidden weight of perfectionism — especially for women balancing motherhood, careers, and social expectations. Together, they unpack how social media amplifies the “always put-together” illusion and how that impacts self-worth and confidence.

Through honest conversation and real-life reflection, they explore what it means to let go of the need to have it all together, and instead, focus on authenticity, growth, and giving ourselves grace.

✨ Key Takeaways:

• The pressure to appear perfect can be overwhelming.
• Motherhood has taught me to be more forgiving of myself.
• Asking for help is a sign of strength, not weakness.
• Social media often presents a curated version of reality.
• Comparison can lead to feelings of inadequacy.
• Authenticity is more relatable than perfection.
• Focus on actions, not just consuming content.
• Everyone has unseen struggles.
• Be gentle with yourself — you’re doing your best.
• Embrace your true self and show up as you.

The It Girl Podcast is back for Season 3! ✨

In this opening episode, Mishelle and Meredith reflect on a summer of transformation — from emotional breakthroughs to fresh perspectives gained at the Leadership Identity Summit. They dive into what it truly means to lead from within, unpacking the balance between ambition and rest, purpose and presence, leadership and self-discovery.

This conversation is an honest look at how women grow — through reflection, vulnerability, and community. Mishelle and Meredith also share exciting plans for the year ahead, including the launch of a women’s conference designed to empower and equip women to step fully into their identity and leadership potential.

If you’ve ever felt caught between doing it all and being your authentic self, this episode will remind you that real leadership starts from the inside out.

✨ Key Takeaways:

• Leadership begins with mental and emotional awareness.
• Balance isn’t something you find — it’s something you choose daily.
• Vulnerability often unlocks the deepest self-discovery.
• Growth isn’t linear — it’s layered and deeply personal.
• Community is the heartbeat of personal and professional evolution.
• Seeing through a child’s eyes can rekindle wonder and perspective.
• Recognizing your light is the first step to leading with confidence.
• Big things are ahead — including a women’s empowerment conference.

In our Season 2 finale, Mishelle and Meredith break down emotional intelligence in a way that’s refreshingly real and totally relatable. From understanding your personal triggers to keeping your cool when everything’s on fire 🔥— this episode is a crash course in EQ that every It Girl needs.

They get honest about how emotional intelligence shows up in leadership, relationships, and day-to-day life—and how to own it like the powerhouse you are.

💡Takeaways from this episode:

• Emotional intelligence is your real-life superpower 💥
• Knowing your triggers = owning your growth
• Staying calm is a choice — one rooted in self-awareness
• Control what you can, release what you can’t
• EQ isn’t fixed — it’s a muscle you build
• You bring the energy — make it intentional
• Feel your feels, don’t drown in them
• Great leaders know themselves deeply
• Gratitude is the fuel for next-level growth 💫

It’s the perfect wrap to an incredible season — and the beginning of a deeper journey inward. You’ve got the power. And now, you’ve got the tools too.

👉 Listen now and let us know your biggest aha moment!

Welcome to It Girl! In this episode, Mishelle and Meredith are diving into the rollercoaster that is making big life decisions—you know, the ones that keep you up at night and have you texting your group chat for the 17th opinion. From tuning into your intuition to balancing data and feelings, we’re sharing our own messy, magical journeys so you can feel a little less alone on yours.

💫 What we cover:

• The #1 thing that should lead your decisions (hint: it’s your health)
• Why saying NO is a total power move
• When overthinking is actually your superpower
• How to tell if it’s your intuition or just your fear talking
• The secret sauce to trusting yourself even when the path is foggy
• Why asking for help isn’t weak—it’s genius
• How to create a personal mission statement (and why it’s the ultimate decision-making hack)

🔥 Sound Bites:

🎯 Big takeaway: The biggest decisions get easier when you trust yourself, align with your values, and stop overcomplicating it. You’ve got this.

👉 Tune in now and let’s tackle those big life moves together!

From unspoken expectations to the bittersweet art of letting go, we’re exploring the emotional terrain of evolving relationships. Whether you’re Miss Independent or craving connection, this episode holds space for both honoring your growth and your girls.

We’re talking:

• The sweet spot where support doesn’t need to be spelled out
• Why moving (physically or emotionally) can disrupt your social circle
• Recognizing when a friendship has become one-sided
• How some friendships fade without a big “end” scene
• Why reaching out with intention can breathe life back into old bonds
• That quiet truth: not all friendships are forever—and that’s okay

✨ Sound bites you’ll carry with you:
"When the group chat gets quiet."
"Allow it to die gracefully."
"You have to respect yourself."

💬 Let’s normalize friendship growing pains—and the power in walking away with love. Hit play, and let’s go there.

What does it really mean to be “independent”? In this episode, Mishelle and Meredith get honest about the quiet weight of doing it all alone. From navigating grief to understanding our love languages, they peel back the layers of why asking for help can feel so hard — and why that needs to change.

They explore the cultural messaging that tells us strength means self-sufficiency, and share personal stories that challenge that narrative. You’ll hear about the emotional toll of over-accommodating, the beauty of being vulnerable, and how even children can teach us powerful lessons about support.

If you’ve ever struggled to say, “I need help”, this one’s for you.

What you’ll take away:
– Why asking for help is a strength, not a weakness
– How independence can lead to emotional disconnection
– The role of grief and love languages in support
– How to recognize and rewrite unhealthy patterns
– The simple wisdom of kids when it comes to asking for what they need

Let this episode be your permission slip to soften, to connect, and to let others in.

Sis, we said what we said—no scrubs. In this raw and real episode, Mishelle and Meredith go deep on entitlement—how it creeps into our relationships, sabotages our growth, and keeps us in a cycle of blame. From personal confessions to hard-won lessons, they unpack how unchecked entitlement can cost you your peace, your power, and your people.

This episode is for the girl who's ready to stop waiting for the world to owe her something—and start owning her story. It’s time to trade entitlement for gratitude, and excuses for evolution.

💭 What we’re getting into:
– How entitlement shows up when we don’t even realize it
– Why gratitude is your best defense against the victim spiral
– What to do when your friends are stuck in "you owe me" energy
– Boundaries, accountability, and calling yourself out
– The truth about what entitlement really costs us

🎧 Sound Bites:
"I made it all up. I made it up."
"What am I getting—and what is it costing you?"
"Gratitude for all things. Cultivate that."

This isn’t a call-out. It’s a call in—to your higher self, your healing, and your next level.

Season 2, Episode 3

✨ Summary – It Girl Life Style:
This week, we’re spilling the real tea on dream jobs and dollar signs. Meredith and Mishelle are back with a heart-to-heart on what it actually takes to chase your passion and pay the bills. From Mishelle’s soul-lit love of coaching to Meredith’s postal fantasies (yes, really), the convo goes deep into what fulfillment looks like when you're balancing big dreams with real-life responsibilities. 💼💸💭

They unpack their own career detours, dish out advice for the next gen of glow-getters, and remind us all that you can live your best life without sacrificing security. Fulfillment doesn't have to come with a paycheck—sometimes it starts with just getting to know you. If you’ve ever asked yourself “Can I really do what I love and make money?”—this one’s for you, babe. 🌟

🎧 Listen for:
💬 “You can start over so many times.”
💬 “Don’t give up on your dreams.”
💬 “Get to know yourself better early.”

In this episode, Mishelle and Meredith are peeling back the emotional layers of argument styles, sensitivity, and that blurry AF line between constructive criticism and straight-up toxic communication. From passive-aggressive subtweets to full-blown fights, they get real about how we show up when emotions run high—and how to do better.

Through personal stories and hot takes, they explore how self-awareness and emotional intelligence are the ultimate communication glow-ups. Because being “too sensitive” isn’t the problem—unexamined communication habits are.

✨ What You’ll Hear:

• Mishelle’s confessions about mood-based arguing (relatable)
• Meredith’s take on logic-first communication & why feelings still matter
• Why “you’re too sensitive” is a lazy response—and what to say instead
• How to spot the difference between feedback and shade
• The link between toxic communication and unhealed stuff
• Tools to give and receive feedback without losing your cool (or your confidence)
• A reminder to pause before clapping back—you’re evolved now, remember?

This ep is your permission slip to own your voice, refine your delivery, and stop letting subtweets run your relationships. 👑

We’re baaaaack! 💋 Meredith & Mishelle are back in the studio kicking off Season Two with a juicy convo all about friendship, secrets, and calling people out—with love. 👀

This episode dives into the sticky situations we all find ourselves in—like when your bestie’s making bad decisions, or someone in your friend group drops a truth bomb (or hides one). How do you show up for the people you love without turning into the friendship police? We get real about the fine line between support and overstepping, and how to handle those “do I say something or stay out of it?” moments with grace, integrity, and a little sass.

In this episode, we talk about:

• Why Meredith can’t keep a surprise to save her life 😂
• Mishelle’s take on why integrity matters when it comes to secrets
• What to do when your friend is spiraling into bad decisions
• The respectful way to ask before offering advice
• The art of guiding friends through questions, not lectures
• The gray area of mutual friends + shared secrets
• When it’s time to lovingly intervene
• How to stay honest without wrecking the friendship
• And why communication is everything

💌 Got a sticky situation you want us to unpack? Submit your burning Qs at itgirllife.com or email us at hello@itgirllife.com. We might just talk about it on the pod.

New episodes are coming soon, and trust us—you don’t want to miss what’s ahead. Hit play, get caught up, and let us know what you want to hear this season!

🎧 Listen now and subscribe so you never miss an episode!

key takeaways:

• Pay yourself first to allow for self-care.
• Treating yourself is essential for personal joy.
• Open communication is crucial in household dynamics.
• Setting clear expectations can alleviate frustration.
• Children should be given chores to foster responsibility.
• Self-care can take many forms, including spa days.
• It's important to acknowledge your own needs and desires.
• Asking for help is a sign of strength, not weakness.
• Boundaries are necessary for healthy relationships.
• Recognizing the impact of your actions on others is vital.

Key Takeaways:

• Living with intentionality can guide your actions.
• Breaking resolutions into smaller, manageable pieces is key.
• Consistency is more important than perfection.
• Accountability partners can help keep you on track.
• Reflecting on personal growth is as important as achieving goals.
• Celebrate small wins to maintain motivation.
• Resolutions should be realistic and sustainable.
• Gratitude can shift your focus from what you lack to what you have.
• Every day is a new opportunity to start fresh.
• Understanding your personal motivations can lead to better resolutions.

Key Takeaways:

• People often have unsolicited opinions they want to share.
• It's important to feel heard and valued in conversations.
• Conflict with a spouse can arise from misalignment in parenting styles.
• Understanding each other's perspectives is crucial for resolution.
• Communication should be approached with kindness and openness.
• Compromise is key in disagreements about parenting and finances.
• Writing down feelings can help in processing emotions before discussions.
• Patience is necessary for ongoing conversations about relationship dynamics.
• Recognizing that both partners are learning together can ease tensions.
• The willingness to address issues is the first step towards improvement.

Key Takeaways:

The hardest jobs often teach valuable lessons.
Working hard doesn't always mean longer hours.
Clear expectations from bosses are crucial for employee success.
Personal integrity should guide work ethic.
Surround yourself with inspiring and hardworking individuals.
It's important to communicate with your boss about expectations.
Being busy doesn't equate to being productive.
Recognizing your own standards of hard work is essential.
Leadership requires different skills than functional tasks.
Career growth often comes from showing initiative and drive.

key takeaways

• Life can be unpredictable, and it's important to embrace authenticity.
• Transitions can be challenging, but they also offer opportunities for growth.
• Grief is a personal journey, and everyone experiences it differently.
• It's essential to lean on your community during tough times.
• Rediscovering passions can be a form of healing.
• Self-care is crucial, especially during periods of stress.
• Setting boundaries is important for mental health.
• Celebrating the lives of loved ones can help in the grieving process.
• Taking breaks is necessary for personal well-being.
• You have the power to create your future, regardless of your past.

Key Takeaways:

• Honesty and transparency are crucial boundaries in relationships.
• Authenticity is key; if you can't be yourself, it's not a good fit.
• Letting go of petty grievances can lead to healthier relationships.
• Reconciliation may require humility and a willingness to adapt.
• Understanding the root of conflicts can facilitate resolution.
• It's important to prioritize relationships with children over personal grievances.
• Empathy and acceptance can pave the way for conflict resolution.
• Setting boundaries is essential for personal well-being.
• Communication is vital in resolving misunderstandings.
• Healing oneself can enhance the ability to support others.

key takeaways:

• Childhood memories shape who we are today.
• Cultural differences can lead to feelings of not fitting in.
• Self-acceptance is a journey that requires self-awareness.
• Forgiveness is essential for healing childhood trauma.
• Everyone has childhood struggles; you're not alone.
• Finding community can help in feeling included.
• Recognizing parents as individuals can aid in forgiveness.
• Reflecting on positive childhood experiences fosters growth.
• Independence can stem from overcoming childhood challenges.
• It's important to focus on the good amidst the bad.

Key Takeaways:

• Trusting yourself can lead to better decision-making.
• Self-discovery is crucial for personal growth.
• Financial literacy should be taught earlier in life.
• Setting boundaries is essential for mental well-being.
• Managing expectations can improve relationships.
• Everything in life is a choice.
• Understanding your triggers can help manage reactions.
• Lessons learned shape who you become.
• Embrace mistakes as part of the learning process.
• Self-awareness is key to authentic living.

Key Takeaways:

• Adulting can feel overwhelming and complex.
• Creating systems helps manage adulting responsibilities.
• Financial stability is a key aspect of feeling like an adult.
• Motivation can be driven by rewards and personal goals.
• Breaking tasks into smaller chunks makes them more manageable.
• It's normal to feel like an imposter in adult situations.
• Finding joy in small things can help with motivation.
• Routine can simplify adulting tasks and responsibilities.
• Self-discipline is like a muscle that needs to be built.
• It's okay to not have everything figured out.

Key Takeaways:

• Astrology can provide insights into personality traits and compatibility.
• Dreams may hold significant meanings and can be interpreted for personal insights.
• Signs from the universe can be seen as messages for self-reflection and growth.
• Experiencing multiple challenges may indicate a need to slow down and reflect.
• Adversity can serve as a lesson and an opportunity for personal growth.
• It's important to be present and aware of the signs around us.
• Shifting perspectives can transform how we view challenges in life.
• Every experience, good or bad, can lead to valuable lessons.
• We often create our own roadblocks by interpreting signs negatively.
• Finding blessings in difficult moments can lead to a more positive mindset.

takeaways

• Know yourself and what you want before getting married
• Be financially stable and able to take care of yourself
• Have open and honest communication with your partner
• Ensure compatibility in terms of family values, future plans, and lifestyle
• Choose a partner who is willing to grow and change with you

Any other burning questions?  Hit us up at hello@itgirllife.com

Key Takeaways:

• Start small and be consistent when getting back into the gym
• Find a supportive community and modify workouts to fit your needs
• Focus on progress and embrace your current fitness level
• Consider the role of nutrition in fueling your body
• Try different types of exercise classes to find what works for you

As always drop us  your questions at hello@itgirllife.com

Hit us up with your burning questions at itgirllife.com or hello@itgirllife.com

In this episode, Meredith and Mishelle discuss budgeting, saving money, and managing debt. They share their personal experiences and offer tips for creating a budget, saving for retirement, and managing credit cards. They emphasize the importance of understanding needs versus wants, setting financial goals, and finding strategies that work for individual circumstances. The episode concludes with a reminder to invest in oneself and take small steps towards financial freedom.

Takeaways

• Understand needs versus wants and prioritize critical expenses
• Create a budget and track expenses regularly
• Pay yourself first and save for retirement
• Take advantage of credit card rewards and incentives, but manage credit card debt responsibly
• Consider ways to increase income and invest in oneself

Takeaways

• Know yourself and what you want in life.
• Identify your passions and strengths.
• Consider what the world needs and how you can contribute.
• Stay curious and open to learning new skills.
• Don't be afraid to try different things and make mistakes.
• Build experience and grow within an organization.
• Stay focused, work hard, and believe in yourself.

• Recognize and challenge negative thought patterns and unrealistic expectations
• Practice self-awareness and ask yourself if your expectations are realistic
• Replace negative thoughts with positive affirmations and celebrate small victories
• Understand that everyone is on their own journey and it's important to be kind to oneself

unrealistic standards, expectations, self-awareness, negative thought patterns, positive affirmations, celebrating victories

Join us in the conversation by submitting your burning questions to hello@itgirllife.com or on send us a DM on our Instagram @itgirllifepodcast

Submit your burning questions at our website itgirllife.com or send us an email at hello@itgirllife.com or send us a DM on IG @itgirllifepodcast