The Purfect Sunday Podcast is a weekly self-improvement podcast for women who are done playing small and ready to become the main character of their own lives.I&#39;m Monti — I&#39;m not an expert. I&#39;m a woman who pays attention. And what I keep noticing is that the thing standing between you and the life you want usually isn&#39;t the situation — it&#39;s the frame you&#39;re seeing it through.So that&#39;s what we do here. We change the frame.Every Sunday morning, I bring you a real story, a lesson I learned the hard way, and one thing you can actually take into your week. This is a self-improvement podcast for women who want real talk on confidence, mindset, self-respect, money, relationships, and the small daily habits that change how you show up in the world — no clinical language, no diagnosis, no hustle-culture grind.Here&#39;s what this show believes: no matter what hand life dealt you, it&#39;s yours to build from here. Every woman is capable of it. This isn&#39;t a podcast about unpacking what happened to you — it&#39;s a podcast about what you do next. Confidence without the credentials. Mindset without the therapy-speak. Self-improvement that actually feels like your friend telling you the truth on a Sunday morning.Mindset and looks both matter — and both are built the same way: one small, self-respecting choice at a time, until you&#39;re so in love with yourself and your life that nothing can disturb your peace.New episodes every Sunday morning. Settle in, hit subscribe, and get ready to become the main character of your own Sunday.— Monti

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The pretty version of fall is easy to want. You save the pictures in August, you think about the sweaters and the candles and the long, cozy evenings, and then somehow it&#39;s the middle of December, and you can&#39;t name a single day of it. That&#39;s not a discipline problem. Nothing in the beautiful version ever had a day attached to it.In this episode, Monti breaks down ten small sensory rituals that turn three months into a season you&#39;ll actually remember — grouped into your house, your days, and your nights. None of it is a project, most of it is free, and every single one is something you were going to do anyway. The difference is being there for it.In this episode of The Purfect Sunday Podcast:<ul><li>What romanticizing actually means — the plain definition, and why it has nothing to do with buying anything or making it look good for a photo</li><li>The four-minute kitchen ritual that makes an entire house smell like October, with the exact ingredients and one safety note</li><li>The rule that changes a room faster than anything you could buy — plus the sleep research that explains why you can&#39;t settle in the evening</li><li>The purchase that exists for no reason at all — and why doing one pointless thing a week makes the whole season feel lighter</li><li>Why the afternoon is suddenly the best part of the day, and the window that closes the first week of November</li><li>Three ways to spend an evening that aren&#39;t a screen you&#39;re only half watching — including the one Monti saves for last, because it&#39;s her favorite</li><li>How to spread ten rituals across twelve weeks so you&#39;re still enjoying fall in December instead of being over it by Halloween</li><li> </li></ul>This Week&#39;s Self Improvement ChallengeDo one thing this week.Pick one ritual from the list—whichever one you were already picturing yourself doing—and do it before next Sunday.If you can&#39;t choose, start with the simmer pot. It takes four minutes to set up, everything you need is probably already in your kitchen, and it&#39;s the one that changes how your whole house feels for the least possible effort. The Purfect Sunday Podcast is for general information and entertainment. Monti is not a therapist, doctor, or life coach, and nothing here is professional, medical, or financial advice. Everything shared is personal experience. Sunday Obsession<a href="https://link.amazon/B01Do44K6" rel="nofollow">Waterproof Travel Pill Pouch </a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Monti on TikTok, click <a href="https://www.tiktok.com/@monti_wheeler" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> Now on YouTube and Spotify: Purfect Sunday — for those of you who&#39;d <a href="https://www.youtube.com/@PurfectSunday" rel="nofollow">rather watch.</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me 💛

On What Romanticizing Actually Means, Ten Small Sensory Rituals for Autumn, and How to Spread Them Across the Whole Season

26. Fall Has a Cheat Code | How to Romanticize Your Life This Season

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Summer is rough on a body, and September is when you find out. The hair that feels like straw, the legs that go dry two minutes out of the shower, the congestion and breakouts showing up on a face that was fine in June. That&#39;s not you falling apart. That&#39;s three or four months of sun, chlorine, salt water, and air conditioning finally adding up to something visible, and right now is the window to deal with it before dry cold air piles on top.In this episode, Monti goes head to toe: what summer did to your hair, skin, and body; how to undo summer damage while it&#39;s still easy; and what needs to change in your routine now that the season has turned. Real products, real reasons, no chemistry lecture. Plus one thing at the end that belongs on every glow-up list and never makes it onto one.On this episode of The Purfect Sunday Podcast:<ul><li>What summer really did to your hair — and the cheapest fix that makes the biggest difference</li><li>The congestion that shows up in September — why it happens, and the routine that cleared it fast</li><li>Why your July moisturizer stops working — the one thing that changes about the air in fall</li><li>Everything from the neck down — the parts that age fastest and get the least attention</li><li>The part nobody puts on a glow-up list — the fall habit that lowers your stress hormone and shows up on your face</li><li>How to do all of this without spending three hundred dollars</li></ul> This Week&#39;s Self-Improvement ChallengeBook the haircut. Or the facial. Or block out time for a hair mask, a DIY skincare night, or a serious exfoliation session.Nothing here has to be a big money or time commitment, unless you want it to be. Start taking small steps toward your glow up, because it&#39;s the small things, the right things done consistently, that create a noticeable difference.The Purfect Sunday Podcast is for general information and entertainment. Monti is not a therapist, doctor, or life coach, and nothing here is professional, medical, or financial advice. Everything shared is personal experience.Sunday Obsession <a href="https://go.shopmy.us/p-87504761" rel="nofollow">EradiKate 3% Sulfur Foaming Cleanser</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Monti on TikTok, click <a href="https://www.tiktok.com/@monti_wheeler" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> Now on YouTube and Spotify: Purfect Sunday — for those of you who&#39;d <a href="https://www.youtube.com/@PurfectSunday" rel="nofollow">rather watch.</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me 💛

On what three months of summer actually did to you, how to undo it, and everything that needs to change now that it's fall.

25. Undo What Summer Did | Your Fall Glow Up for Hair, Skin and Body

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Playing small is one of the most expensive habits a woman can have, and almost nobody can see themselves doing it — because every single instance of it comes with a perfectly good reason attached. You weren&#39;t being cowardly; you were being polite. You weren&#39;t hiding; you were being realistic. This episode is about learning to spot the habit in real time, and about what it has quietly been charging you for.In this episode, Monti walks through the ten most common ways women shrink themselves — from the words you pad your sentences with to the way you sit in a room to the things you&#39;ve decided to call realistic — then breaks down the three costs nobody hands you a bill for, and four things you can actually do about it starting this week. Fair warning: this one is uncomfortable in the best way, and most women recognize three or four of the ten immediately.<ul><li>Why you&#39;re picturing the wrong woman — playing small has nothing to do with being shy or quiet, and some of the women who shrink themselves the most are the loudest ones in the room. </li><li>The reason &#34;just stop shrinking yourself&#34; content never works — you&#39;re not doing this because something is broken in you. You&#39;re doing it because at some point it worked; you were rewarded for it. </li><li>The words you put around everything you say — there&#39;s an actual name for it, most women do it dozens of times a day without hearing it, and it&#39;s the one habit on the list you can start breaking in the next five minutes</li><li>The one that surprises everyone — how much room you take up is a conversation your body is having all day, whether you&#39;re listening or not; what people pick up on without knowing it, and the good news about which direction it runs</li><li>Dressing so nobody looks at you — the difference between a minimalist style you love and an outfit chosen specifically not to be seen, plus the much bigger version of the same move that can quietly eat years of your life</li><li>Why the money one compounds — this isn&#39;t a one-time number, and the reason it gets more expensive every year you don&#39;t fix it is the part most women have never had explained to them</li><li>The rooms you&#39;ll never hear about — the meanest cost of all, because you never find out it happened. How people actually end up on the short list, and why excellent work done quietly doesn&#39;t get you there</li><li>Who you turn into if you do it long enough — the point where it stops being something you do and starts being who you are, and what it does to the things you&#39;re even willing to want</li><li>Four things to actually break the habit — no confidence required, because confidence isn&#39;t the thing that comes first. Pick one, start this week</li></ul> The Purfect Sunday Podcast is for general information and entertainment. Monti is not a therapist, doctor, or life coach, and nothing here is professional, medical, or financial advice. Everything shared is personal experience. Sunday Obsession<a href="https://go.shopmy.us/p-85814601" rel="nofollow">Haus Labs</a> Color Fuse Longwear Hydrating Glassy Lip + Cheek Blush Balm Stick. Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Monti on TikTok, click <a href="https://www.tiktok.com/@monti_wheeler" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> Now on YouTube and Spotify: Purfect Sunday — for those of you who&#39;d <a href="https://www.youtube.com/@PurfectSunday" rel="nofollow">rather watch.</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me 💛

On the habit that keeps you comfortable, the ten ways women do it without noticing, and what it's quietly costing you.

24. Playing Small Isn't Free | The Hidden Cost of Shrinking Yourself

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The great lock-in challenge is what&#39;s replacing New Year&#39;s resolutions this year, and the timing is the entire point: there are 117 days left in 2026, which is a lot more runway than &#34;the year got away from me&#34; makes it sound. September first through December thirty-first, head down, no waiting for January. In this episode, Monti breaks down what the trend actually is, how to set yours up so it survives past week two, and how it&#39;s different from the winter arc you&#39;re also seeing everywhere.You&#39;ll get the clear definition of the great lock in and why the four-month window works when a twelve-month resolution doesn&#39;t, the four questions to answer before you pick a single goal, how to shrink a goal that&#39;s too big for this window into one you can actually finish by December, the hard cap on how many goals you get and why more than that guarantees you finish none, the one rule that keeps a missed day from turning into a quit, and exactly how the winter arc differs from the lock in — including what to do with the three weeks in between. In this episode of The Purfect Sunday Podcast:<ul><li>What the great lock-in actually is — the viral challenge taking over your feed explained in plain language, why it&#39;s the last real shot at your 2026 goals, and the one way it&#39;s deliberately different from rigid challenges like 75 Hard.</li><li>The four questions to answer before you pick a goal — starting with the one almost nobody asks themselves first, and why answering it in order is what keeps you from copying someone else&#39;s lock in instead of building your own</li><li>Why three is the ceiling, not the target — what happens to your follow-through past the third goal, why one is a completely valid number, and how to tell which of your goals actually deserves the effort</li><li>How to shrink a big goal so it fits in four months — the difference between a goal you&#39;ll abandon in October and one you&#39;ll finish in December, with real examples for writing, fitness, and paying down debt</li><li>Going after your goals without burning out by week three — the money mistake that quietly sends you right back to the credit card, how to scale a fitness goal week over week instead of all at once, and why small actions repeated are the ones that compound</li><li>The only rule worth keeping when life gets loud — why one missed day is nothing and two in a row is the actual danger, and how to stop a bad day from turning into a story about whether the whole thing is ruined</li><li>The bad-week version of every goal — the ten-minute walk, the one paragraph, the stretch instead of the workout, and why you have to write these down today, while you&#39;re calm, instead of trying to invent one at nine o&#39;clock on a Wednesday</li><li>The great lock in vs. the winter arc — the ninety-day version starting October first, why you haven&#39;t missed anything if that&#39;s the one you&#39;ve been seeing, and how to use the three-week gap so October first isn&#39;t day one for you</li></ul> The Purfect Sunday Podcast is for general information and entertainment. Monti is not a therapist, doctor, or life coach, and nothing here is professional, medical, or financial advice. Everything shared is personal experience.Sunday Obsession<a href="https://on.ltk.com/+1ZIp0OKaGiDjRunbFp62Fg" rel="nofollow">Conair InfinitiPRO Infrared Thermal Brush</a>Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Monti on TikTok, click <a href="https://www.tiktok.com/@monti_wheeler" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> Now on YouTube and Spotify: Purfect Sunday — for those of you who&#39;d <a href="https://www.youtube.com/@PurfectSunday" rel="nofollow">rather watch.</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me 💛

On the trend that's replacing New Year's resolutions, how to turn one goal into a real finish line, and what "locked in" actually looks like on a bad week.

23. The Great Lock In | How to Plan Your Winter Arc and Finish the Year Strong

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A September reset for women usually looks like the same thing every year: a list of thirty new rules and a quiet promise to become somebody else by Tuesday. Then week two arrives with a sick kid and a work thing, one morning gets skipped, and the whole month gets filed under &#34;didn&#39;t work.&#34; So try a different question this year: what would still be running in November? In this episode, Monti makes the case that fall is the better starting line, and that the reset which survives it isn&#39;t thirty rules — it&#39;s three.You&#39;ll get the real reason September outperforms January as a fresh start, the arithmetic that explains why a long list reads as failure even on the days you&#39;re crushing it, the three-anchor structure that replaces the thirty-item list (one for your body, one for your space, one for you), the single test every anchor has to pass before it earns a spot, and a five-step way to run the whole thing that takes about five minutes a week. In this episode of The Purfect Sunday Podcast:<ul><li>Why September beats January as a fresh start — the search data proving this urge isn&#39;t a personal quirk, the structural reason fall resets hold when New Year&#39;s resolutions evaporate by February, and the quiet advantage September has that almost nobody names out loud</li><li>The math that makes your reset impossible to win — why a fifteen-item list you&#39;re hitting eighty percent on still reads as failing every single day, and the sentence running underneath most women&#39;s plans that guarantees they&#39;ll quit something they were actually good at</li><li>Anchors, not rules, and why the word choice matters — the difference between a thing you break and a thing you come back to, and why one of them is designed for a perfect week while the other is built for the week you&#39;re actually going to have</li><li>The three anchors, and how to choose yours — one for your body, one for your space, one for you, plus the test each has to pass before it counts and why the third one is the one everybody drops first (and shouldn&#39;t)</li><li>How to make a habit survive a bad week — why motivation always picks the wrong size, how to attach a new habit to something that already happens instead of to a time, and the bad-day version to write down now, while nothing has gone wrong yet</li><li>The one weekly check-in, and when to judge it — how much tracking is enough before it turns obsessive, the date to circle before you decide whether any of this worked, and the only question worth asking when you get there</li></ul> I am not a therapist or a life coach. Everything in this episode is just what I&#39;ve observed, learned, and what&#39;s worked for me. I hope that it&#39;s helpful to you too, but please take what&#39;s useful and leave the rest. Sunday Obsession <a href="https://on.ltk.com/+gmDNNVcXSlU0utev35fivw" rel="nofollow">Luv Aj Huggie Earrings </a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> Now on YouTube and Spotify: Purfect Sunday — for those of you who&#39;d rather watch.🎧 Last week: The Fall Reset | What You Need to Audit Before You Can Lock In — the audit that makes the room. Start there if you haven&#39;t, because three anchors won&#39;t fit into a day that&#39;s already full. Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me 💛

22. You Don't Need a New Personality | How to Do a September Reset Without Overhauling Your Life

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Every fall reset starts the same way — a new routine, a new planner, a fresh list of goals stacked on top of a life that&#39;s already completely full. And by mid-October, it&#39;s gone, every time. So try a different question this year: what would you have to take away before any of that could actually fit? In this episode, Monti makes the case that fall, not January, is the real window to lock in for the rest of the year — and that a reset only works if you subtract first.You&#39;ll get the one question that tells you whether anything in your life is still worth what it&#39;s costing you, a five-part audit that runs through your home, your calendar, your people, your attention, and the goal list nobody ever thinks to look at, and the move at the end that turns four ordinary months into the stretch where you finally finish something. In this episode of The Purfect Sunday Podcast:<ul><li>Why January is the worst time to set a goal — what really happens to all that New Year momentum somewhere around the first warm week, and why the window that opens as summer winds down is the one that keeps producing finished goals instead of abandoned ones</li><li>Everything you own is charging you rent — the subscription nobody thinks of as a subscription, why the real cost of most things never shows up as hours anywhere on your calendar, and the single question to run every commitment through before you decide to keep it</li><li>Stop organizing and start subtracting — why bins, labels and matching containers quietly make the problem permanent, where to start so the momentum carries you into the harder rooms, and the three-category sort that makes your closet easy again</li><li>The recurring yes you never re-decided — how to spot the standing commitments that expired years ago, the honest reason canceling one feels like letting somebody down when nobody would even notice, and the invisible labor that never made it onto the calendar in the first place</li><li>Two questions for the people in your rotation — how to tell which relationships you&#39;re actually choosing from the ones running purely on history, and how almost any of them can be adjusted quietly, with no confrontation and nobody having a crisis about it</li><li>About forty things have permission to interrupt you — what constant notifications cost you beyond the interruption itself, why this was never a focus problem or a discipline problem, and the fix that takes about two minutes and no announcement</li><li>The one nobody ever audits — your goal list — why a long list is the most reliable way to guarantee none of it happens, what to cross off before anything else, and how to land on the single goal worth locking in on between now and December 31st</li></ul> Sunday Obsession <a href="https://go.shopmy.us/p-80959744" rel="nofollow">Sequin Supreme SPF 50 glow-boosting priming sunscreen</a>Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li><li> </li></ul>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me 💛

On why fall is the real season to lock in, the five places to audit before you do, and how to close out this year actually finishing what matters.

21. The Fall Reset | What you Need to Audit Before You Can Lock In

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/8/15/17/6428c5aa-0096-4a44-b74b-abf8f4e59132_purfect_sunday_ep._20.mp3

Feeling behind in life is almost universal among women, and yet nobody can ever say who set the deadline they think they missed. Ask the question out loud — who decided you were supposed to have the house, the relationship, the career, the savings number by a specific age? — and the whole thing starts to dissolve. In this episode, Monti makes the case that there&#39;s nothing wrong with your pace. You&#39;re just reading your life off a ruler somebody else built.You&#39;ll get the two words quietly turning everything you want into something you&#39;ve already failed at, a single question that separates the goals that are actually yours from the ones you inherited, and a six-step reset for the vague, heavy feeling that you&#39;re not where you&#39;re supposed to be. Monti&#39;s not a therapist or a life coach — she&#39;s your Sunday friend. Take what&#39;s useful and leave the rest. In this episode of The Purfect Sunday Podcast:<ul><li>Who actually wrote the timeline you&#39;re being graded on — the four accidental sources your deadlines came from, why not one of them was built with your life in mind, and the question that makes a &#34;should have by now&#34; fall apart when you trace it back</li><li>The comparison trap is worse than you think — why you&#39;re not competing with one woman, but with a composite of several who don&#39;t exist as one person, and the reason there&#39;s someone out there convinced you&#39;re the one who has it together</li><li>The two most expensive words in your head — how &#34;by now&#34; quietly converts an open goal into a closed verdict, why you stop chasing things you&#39;ve decided you already failed at, and the one-word swap that reopens the door</li><li>The nobody-finds-out test — one question that tells you in about four seconds whether you actually want a thing or just want to stop being the woman who doesn&#39;t have it, and what to do with everything that doesn&#39;t survive it</li><li>Everything the scoreboard has no column for — the enormous things you&#39;ve already done that no timeline anywhere tracks, and why the years that look like nothing on paper are often the ones that built you</li><li>Why &#34;late&#34; isn&#39;t a real category — the closed loop where feeling behind becomes the actual reason you fall behind, and what changes about a woman once she stops checking her progress against everybody else&#39;s</li><li>The six-step reset — from the ten-minute list to the social media audit to the two-word phrase that defuses the comparison in real time, while it&#39;s happening</li></ul> Sunday Obsession<a href="https://www.ulta.com/p/caffeine-solution-5-egcg-depuffing-eye-serum-dark-circles-pimprod2007109?sku=2551166" rel="nofollow"> Caffeine Solution </a>and <a href="https://www.amazon.com/dp/B0GD6R7CFJ?ref=ppx_yo2ov_dt_b_fed_asin_title" rel="nofollow">BIODANCE Hydrogel Eye Patches </a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast<ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li><li>To <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>

On the timeline nobody signed, why "by now" is the most expensive phrase in your head, and what happens when you change the ruler.

Wrong Ruler | Why You Feel Behind in Life and How to Stop

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/8/9/1/21fcb681-4ab2-4ddc-8958-5220a07946f0_purfect_sunday_ep.19.mp3

When you imagine ending a summer with no regrets, what do you picture first — a calendar packed with trips and plans, or something a lot quieter than that? In this episode Monti is talking about why the busiest summers are so often the ones that leave you feeling like you missed it, and why end-of-summer regret has almost nothing to do with how much you actually did.You&#39;ll walk away with a ten-minute exercise for getting honest about what you&#39;d really be sad to miss, the one move that turns a vague good intention into something that actually happens, and a way to close out the season that leaves you walking into fall feeling full instead of cheated. Monti&#39;s not a therapist or a life coach — she&#39;s your Sunday friend. Take what&#39;s useful and leave the rest.In this episode of The Purfect Sunday Podcast:<ul><li>Why a packed calendar was never the same thing as a good season — where end-of-summer regret actually comes from, and the reason the fullest summers can still leave you feeling strangely empty</li><li>The comparison trap that ruins the summer you actually had — what it costs you to measure your real season against the version you&#39;ve been scrolling past all July, and how to stop grieving a summer that was never yours</li><li>The end-of-summer audit — a ten-minute exercise for getting clear on what you&#39;d genuinely regret missing, why the list has to stay short to work at all, and how writing it down changes what happens next</li><li>Why &#34;someday&#34; is the most expensive word in your calendar — how good intentions quietly expire without you ever noticing, and the single move that converts one of them into something real this week</li><li>The free practice that protects you from regret better than any plan — why the days you&#39;ll wish you&#39;d soaked up aren&#39;t the big ones, and what it takes to be present for the ordinary parts of a season while they&#39;re still happening</li><li>How to close a season on purpose — the step almost nobody takes, why skipping it leaves you feeling like summer got taken from you, and three small ways to give it a real ending</li></ul> This Week&#39;s Self-Improvement Challenge: Two small things.First, do your end-of-summer audit — ten minutes, one honest list of what you&#39;d be sad to miss.Then take one thing off it and put it on the calendar this week. An actual day. An actual time.One list. One thing scheduled. That&#39;s how you stop the season from slipping away. Sunday Obsessions<a href="http://go.shopmy.us/p-77143692" rel="nofollow">Only Human </a>Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast <ul><li>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</li></ul> <ul><li>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> <ul><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li></ul> <ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li></ul> <ul><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li></ul> <ul><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li></ul> <ul><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li></ul> <ul><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li></ul> <ul><li>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></li></ul> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Presence Over a Packed Calendar, the Small Things You Keep Saving for "Someday," and Closing the Season on Purpose

19. Don't Blink | How to End Your Summer With Zero Regrets

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/8/1/21/05b5ba97-225e-4796-8e82-0bc7983b27aa_purfect_sundat_ep_18.mp3

When you picture a &#34;glow up,&#34; what comes to mind first — a smaller body, or a smaller version of the life you&#39;re actually living right now? This week&#39;s episode makes the case that weight loss has been getting credit for something it was never actually doing, and breaks down what a glow up is really built from.You&#39;ll walk away with six specific, doable-today habits that build real presence and confidence — the kind people notice before your body has changed at all — plus the real reason wanting to lose weight and building your glow up right now aren&#39;t in competition with each other. I&#39;m not a therapist or a life coach. I&#39;m your Sunday friend. Take what&#39;s useful and leave the rest.<h2>In this episode of The Purfect Sunday Podcast:</h2><ul><li>Why we think glowing requires shrinking first — the real reason before-and-after photos became the whole story of a &#34;glow up,&#34; and what it quietly costs you every time you put your own glow up on hold until some future date</li><li>You don&#39;t need to lose weight first to start your glow up — why wanting to lose weight is completely valid, and why the order we&#39;ve put things in is what actually needs to change, not the goal itself</li><li>The 6 real ingredients of a glow up — the specific, doable-today habits (skincare consistency, moving your body in a way you enjoy, dressing for today&#39;s body, posture, protecting your sleep, and daily follow-through) that build the presence and confidence people actually notice</li><li>The real link between sleep and your goals — the hunger hormone science behind why a bad night&#39;s sleep leaves you hungrier the next day, and why sleep might be the most underrated tool in any body-related goal</li><li>Wanting your body to look different doesn&#39;t cancel any of this out — why a body goal and your glow up can run side by side instead of one waiting on the other</li><li>Why this was never about willpower — the real difference between chasing a number on the scale and doing the internal work that actually determines how you feel once you get there</li></ul> This Week&#39;s Self-Improvement Challenge: Pick just one of the six things talked about today and commit to it until it becomes habit— then pick another one until all six have become daily habits Sunday Obsessions<a href="https://go.shopmy.us/p-75974732" rel="nofollow">MINI CAVATELLI CLUTCH BAG</a>  Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast <ul><li>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</li></ul> <ul><li>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> <ul><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li></ul> <ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li></ul> <ul><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li></ul> <ul><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li></ul> <ul><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li></ul> <ul><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li></ul> <ul><li>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></li></ul> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On What Actually Makes You Look and Feel Like You're Glowing — And Why the Scale Was Never the One Doing the Work

18. Your Glow Up Was Never About Losing Weight

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/25/19/4724ade0-23f3-4c53-a050-f95315c24b06_purfect_sunday_ep_17.mp3

Mornings sound simple in theory. Wake up, get ready, get on with it. So why does the first hour so often start with the phone, scrolling, and a version of you that&#39;s already behind before you&#39;ve even said good morning to yourself?This week, Monti is bringing back the slow morning. Not the 5 a.m. wake-up, not the soft girl, Pinterest-worthy aesthetic kind that makes half of us feel like we&#39;re failing before 7 a.m. — just six tiny rituals, none longer than a few minutes, built for women whose mornings actually involve kids, jobs, and zero spare hours. From protecting the first ten minutes from your phone to choosing a drink you actually sit with instead of gulping it on your way out the door, Monti makes the case that a rushed morning and an intentional one take the exact same number of minutes.Because the difference was never about time. It&#39;s about whether you showed up for your own morning before you let the world in. No 5 a.m. alarm required. Just six small shifts, a little honesty about the mornings that don&#39;t go right, and a reminder that your first thirty minutes belong to you before they belong to anyone else.This Week&#39;s Self-Improvement Challenge: Pick just one of the six rituals — whichever one actually excites you, not the one you think you &#34;should&#34; do — and do it every morning this week before you touch your phone. Sunday Obsessions<a href="https://go.shopmy.us/p-73677864" rel="nofollow">Mojave Ghost Body Mist</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast <ul><li>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</li></ul> <ul><li>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul> <ul><li>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li></ul> <ul><li>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li></ul> <ul><li>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li></ul> <ul><li>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li></ul> <ul><li>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li></ul> <ul><li>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li></ul> <ul><li>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></li></ul> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Slowing Down the First 30 Minutes of Your Day — And Why That's Where Everything Else Starts

17. Romanticize Your Mornings: 6 Tiny Rituals That Will Make You Feel Like a Different Woman

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/18/17/b0408609-abc7-40b8-bbfc-f5508fc29561_purfect_sunday_ep_16.mp3

How many things have you skipped — not because you couldn&#39;t do them alone, but because some part of you felt embarrassed to be seen out doing them by yourself? That restaurant, that movie, that class, that trip — the ones you keep waiting to do &#34;when someone can come with.&#34; In this episode, you&#39;ll learn why that mindset is quietly costing you experiences, people, and pieces of your own life, and why the solo date is one of the most underrated confidence-building tools available to you.You&#39;ll walk away with a clear reframe on what a solo date actually is, the psychology behind why we&#39;re embarrassed to be seen alone, the specific kind of self-trust a solo date builds that nothing else can, and a five-step plan for booking your first one this week. In this episode of The Purfect Sunday Podcast:<ul><li>What a solo date actually is (and isn&#39;t) — the difference between a fallback plan and a real, intentional decision, and why choosing your own company on purpose changes what the experience does for you</li><li>Why we wait for permission to live our own lives — the real root of solo-date anxiety, why it&#39;s about being witnessed rather than the activity itself, and everything you quietly lose every time you skip something out of embarrassment</li><li>The confidence a solo date builds that nothing else can — why enjoying your own company is evidence, not just a nice feeling, and how it makes you your own steady, reliable plan</li><li>Treat yourself like someone you&#39;re trying to impress — why we&#39;ll dress up for a stranger before we&#39;ll dress up for ourselves, and how to raise your own standard for showing up</li><li>How to actually plan one this week — five practical steps: pick something that genuinely excites you, make it official, put your phone away, start small if you need to, and let the awkward first ten minutes pass</li></ul> This Week&#39;s Self-Improvement Challenge: Plan one solo date this week. Pick something you&#39;ve genuinely been wanting to do, put it on the calendar like it&#39;s a real plan, get dressed like you mean it — and go.It doesn&#39;t have to be big. It just has to be yours. Sunday Obsessions<a href="https://go.shopmy.us/p-71367343" rel="nofollow">The Deodorant from Nécessaire</a>  Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life. Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Dating Yourself, Building Real Confidence, and Why Your Own Company Is Worth Getting Dressed Up For

16. The Art of the Solo Date (And Why You Should Stop Waiting for Company)

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/11/23/e4a3d6bf-930d-400d-9b93-a6388b61b556_purfect_sunday_ep.15.mp3

Think about the last time you were really, genuinely excited about something coming up — not a big life event, just something on the calendar you kept thinking about. Notice how much lighter that whole stretch of time felt? That&#39;s not a coincidence — that&#39;s anticipation doing exactly what it&#39;s built to do. In this episode, you&#39;ll learn why having something to look forward to is one of the most overlooked ingredients of a genuinely happy life, why small everyday joys do more for your mood than rare big milestones, and exactly how to build more anticipation into your week — no matter how busy, tired, or stretched thin you are right now.You&#39;ll walk away with the psychology behind why anticipation makes you happier, practical self-care ideas you can start using this week, and a simple weekly habit that will make your everyday life feel lighter. I&#39;m not a therapist or a life coach. I&#39;m your Sunday friend. Take what&#39;s useful and leave the rest. In this episode of The Purfect Sunday Podcast:<ul><li>Why anticipation matters more than it seems like it should — the psychology of why looking forward to something boosts your happiness and lowers your stress, and why most of the joy happens before the thing even happens, in the daydreaming and the countdown</li><li>It does not have to be big — why a Friday night ritual can do just as much for you emotionally as a trip to Europe, and how to stop rationing your excitement for the rare occasion</li><li>Why having everything instantly is quietly working against you — the case for building a little delay back into your life on purpose, and why the waiting was never just an inconvenience</li><li>The flip side: when &#34;looking forward to it&#34; becomes an escape hatch — the difference between healthy anticipation and using the future to avoid being present for today</li><li>Permission to be excited about &#34;boring&#34; things — dropping the &#34;it&#39;s dumb but&#34; instinct, and why getting joy out of small, easy things is a skill, not a character flaw</li><li>How to actually build this into your week — six practical ways to always have something to look forward to: never let your calendar go flat, stack your anticipation in layers, let yourself daydream, protect a little delay, build in a standing weekly plan, and let someone else in on it</li></ul> Sunday Obsessions<a href="https://amzn.to/4guOOth" rel="nofollow">High Frequency Wand </a> This Week&#39;s Self-Improvement Challenge: Look at your calendar right now, today. Is there at least one thing on there in the next two weeks that&#39;s just for you — not an obligation, just something you actually want?If there is, good — notice it, and let yourself really look forward to it this week. If there isn&#39;t, put one thing on the calendar today. It can be small. Just make sure there&#39;s something ahead of you that&#39;s yours. Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Anticipation, Everyday Joy, and Why the Little Things You're Excited About Are Doing More Work Than You Realize

15. Why You Always Need Something to Look Forward To

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/7/5/0/40b14568-1bd2-4224-838f-5abe98d4d14e_purfect_sunday_ep._14.mp3

Think about the best things that have ever happened to you — the trips, the nights you still tell stories about, the leaps that changed your life. I&#39;d bet they all have one thing in common: you didn&#39;t overthink them. Now think about the flip side — the dinner you didn&#39;t go to, the trip you didn&#39;t book, the message you never sent. This week, we&#39;re talking about a quieter kind of independence: becoming the woman who stops waiting for the perfect plan or permission and just does the thing. In this episode of The Purfect Sunday Podcast:<ul><li>Overthinking is talking you out of your own life — how &#34;being careful&#34; is often just fear in a smarter outfit, and the one question to ask instead of running the worst-case scenario</li><li>The &#34;I just need to learn a little more first&#34; trap — where research turns into procrastination, and why confidence comes after you start, never before</li><li>Is it fear, or is it your gut? — how to actually tell the difference between fear and intuition, so &#34;just do the thing&#34; never means ignoring real red flags</li><li>Most decisions are reversible — so just go — the reframe that took the pressure off: speed where you can course-correct, care where you can&#39;t</li><li>Why starting is the whole secret — the three kinds of proof you collect every time you go for it, even when it doesn&#39;t go how you hoped</li><li>How to actually start when you&#39;re scared — the real tools: shrinking the first step, deciding before your brain builds its case, and acting before you feel ready</li><li>What to do when it actually goes wrong — the recovery plan: feel it on a timer, talk to yourself like your best friend, pull one lesson, take one small next step</li><li>Getting comfortable with discomfort — why growth and comfort rarely live in the same place, and how to build the habit on purpose</li></ul> This Week&#39;s Self-Improvement Challenge: Pick one thing you&#39;ve been wanting to do but are overthinking — Something that&#39;s a stretch but not unsafe.This week, do it. Don&#39;t wait until you feel ready. Don&#39;t research it one more time. Just start, and figure out the rest along the way. Sunday Obsessions<a href="https://go.shopmy.us/p-68926554" rel="nofollow">Pineapple Exfoliating Powder</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Overthinking, Saying Yes, and Why the Best Life Lessons Live on the Other Side of "Just Start"

14. Be the Woman Who Just Does the Thing

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/27/7/9e9cecd3-469a-47d8-bc1e-840792923065_purfect_sunday_ep_13.mp3

Ever bought something you didn&#39;t really need, felt amazing for about an hour, and then watched that good feeling quietly turn into guilt? The buy, the high, the crash — and then the little speech you give yourself: why did I do that? This week is about the emotional side of money. Not budgeting or spreadsheets — the feelings underneath what we buy.I&#39;m sharing my own story, starting with the most important twenty-seven dollars I ever spent: two pairs of jeans on my 13th birthday, the first brand-new clothes I ever got to pick out. From there we get into why we spend when we&#39;re not really shopping for a thing at all, why the guilt shows up, and how to start breaking the cycle — without white-knuckling your way through life never buying anything nice. In this episode of The Purfect Sunday Podcast:<ul><li>Why we really spend — most spending was never about the thing; it&#39;s about a feeling we&#39;re trying to change (stress, sadness, boredom, loneliness, feeling invisible). The 11 pm cart isn&#39;t about the cart</li><li>The two kinds of money guilt — borrowed guilt that isn&#39;t yours and doesn&#39;t belong to who you are now, versus the honest signal after a reactive spree that&#39;s actually worth listening to. They need completely different responses</li><li>How to break the cycle — name the feeling before you name the thing, put time between the urge and the buy, find a non-spending way to meet the feeling, and learn the line between treating yourself and spending at your feelings</li><li>Please, actually enjoy your life — why the goal isn&#39;t zero spending, and how to spend on the trips, the good meals, and the things you love with genuinely no guilt to feel</li></ul> This Week&#39;s Self-Improvement Challenge: The next time you feel the urge to buy something you weren&#39;t planning on — pause, before you check out, and ask yourself one question: what am I feeling right now? Sunday Obsessions<a href="https://amzn.to/4euZKWn" rel="nofollow">Mini Pill Box </a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Emotional Spending, the Guilt That Follows, and How to Break the Cycle

13. Why You Really Spend — and How to Stop the Guilt Spiral

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/18/3/c1f86b76-2433-4447-a6da-332aaae70643_purfect_sunday_ep.12.mp3

Not every dad was a good dad. Mine wasn&#39;t great— and this Father&#39;s Day episode is about what you can still carry forward when the man who raised you got a lot of it wrong. I&#39;m sharing seven lessons that shaped the woman I am today: some I learned from what my dad did right, and some I learned the hard way, from what he did wrong.It&#39;s an honest, warm conversation about holding two things at once — the truth about who your dad was, and the good he still gave you.  In this episode of The Purfect Sunday Podcast:<ul><li>Why the lessons from your dad hit different — they came less through talking and more through watching: your standards, how you carry yourself, how you finish a job, whether your word means anything</li><li>How to let the good and the bad set your standard — the things he got right become the baseline for what you accept; the things he got wrong become the boundaries you refuse to let back in (and how that ends the cycle for the next generation)</li><li>The heart of it all — whether an experience was good or bad comes down to how you frame it; the pain isn&#39;t wasted when you pull the lesson out of it</li><li>How to honor him this Father&#39;s Day — even if your dad is gone or it&#39;s complicated</li></ul> This Week&#39;s Self-Improvement Challenge: Sit and think for a few minutes about the lessons or habits you learned from your dad — and how they&#39;ve positively impacted your life. Sunday Obsessions<a href="https://go.shopmy.us/p-64743605" rel="nofollow">Golden Hour Glow Body Oil</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>Follow me on Substack <a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

12. The Lessons You Keep From an Imperfect Dad

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/14/3/4f2fc79a-ce0f-4a00-ac20-13261b23945a_purfect_sunday_ep_11.mp3

Have you ever caught a glimpse of yourself in a window and thought, just for a second — where did she go? Not because you didn&#39;t recognize her. Because you barely did — like the woman in the glass was a slightly more tired, slightly more careful, slightly more muted version of someone you used to know really well.If that&#39;s ever happened to you, this episode is for you.This is not another wellness episode about becoming a new, perfect, biohacked version of yourself. Just seven small, repeatable, almost-free habits to stop optimizing and start recognizing the woman you&#39;ve been the whole time. The one who got quiet. The one you&#39;ve been missing.She didn&#39;t disappear. She got quiet. Today we make the conditions of your life quiet enough that she can come back into the room.In this episode of The Purfect Sunday Podcast:<ul><li>The reframe that changes everything — the difference between optimization (becoming someone new) and recognition (coming home to the woman you&#39;ve been all along), and why most wellness content sells you the wrong one</li><li>Habit 1: Move the way that makes you happy — why joyful movement beats punishing movement, and why high-intensity can work against you, especially with Hashimoto&#39;s or any tired-thyroid situation</li><li>Habit 2: Eat with the season — fresh, light, in-season produce as the underrated wellness move, the 80/20 rule that actually works in real life, how food affects your mood, energy, focus, and sleep, and why paying attention to the foods that don&#39;t agree with you matters as much as what you add in</li><li>Habit 3: Get quiet with your own thoughts — why constant input keeps you from hearing yourself, and three ways to actually get there: the phoneless walk, the meditation, or the journal</li><li>Habit 4: One standing solo plan a week — same day, same time, just yours — the simplest way to stop quietly disappearing from your own calendar</li><li>Habit 5: Pick up the hobby you abandoned — because hobbies are how you remember who you are when you&#39;re not being useful to anyone</li><li>Habit 6: The 3-things-I-noticed note — a daily attention practice that is not gratitude (you can notice what annoyed you, too — that&#39;s how you learn your own patterns and find your way back into your own life)</li><li>Habit 7: The Compass Question — the keystone of the whole episode, and the one to ask yourself every single morning: &#34;What would the happiest, most carefree version of me do today — and what can I do to move myself toward her?&#34;</li></ul> This Week&#39;s Self-Improvement Challenge: Ask yourself “What would the happiest, most carefree version of me do today? And what is one small thing I can do to move myself toward her?&#34; Sunday Obsessions<a href="https://go.shopmy.us/p-63941873" rel="nofollow">THE MERMAID BRUSH - ESSENTIAL BOAR BRISTLE BRUSH</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

7 Wellness Habits That Actually Work

11. How to Feel Like Yourself Again This Summer

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/6/19/51514912-a771-468f-b87d-e1d62488765f_purfect_sunday_ep_10.mp3

On this episode of The Purfect Sunday Podcast, Monti is talking about main character energy: what it actually means, the quiet supporting-character patterns we all slip into without noticing, and the small but deliberate moves that hand the lead back to you.This isn&#39;t about narcissism, or pretending your life is a movie, or becoming a louder kind of woman. It&#39;s about taking up the rightful amount of space in your own life — not more than is yours, not less, just the actual amount.  In this episode of The Purfect Sunday Podcast:<ul><li>What main character energy actually is — and the three big misreads it isn&#39;t (it&#39;s not narcissism, it&#39;s not delusion, and it&#39;s not a personality — it&#39;s a posture you can choose on a Tuesday morning)</li><li>The supporting-character diagnostic — the sneaky patterns that feel like being a good person but are actually shrinking.</li><li>The reframe that turns all of this from a project into a homecoming — you are not waiting to become her. You already are her. You&#39;ve just been treating her like she&#39;s a draft</li><li>The 9 main character moves — the thirty-second things you can start practicing today.</li><li>The one inner question — &#34;What would the main character do?&#34; — and why it bypasses all the noise of who-will-be-mad and goes straight to the truer choice</li></ul> This Week&#39;s Self-Improvement Challenge:Three times this week, before you ask anyone else what they want, name your own preference out loud first. Dinner. The weekend. Friday night. A movie. A drink. Doesn&#39;t matter what — state your answer first, then ask theirs. Sunday Obsessions<a href="https://go.shopmy.us/p-63061410" rel="nofollow">EADEM Le Chouchou Exfoliating + Softening Peptide Lip Balm</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

On Main Character Energy, the Supporting-Character Patterns We Slip Into, and the Small Moves That Hand You Back the Lead

10. Becoming the Main Character of Your Own Life

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/30/16/b6e42853-fdc0-4284-b309-5368c231353e_purfect_sunday_ep.9.mp3

If you&#39;ve quietly outgrown a friend — felt that flicker of relief when a plan gets cancelled, noticed you&#39;re always the one initiating, or carried a friendship you can&#39;t quite name for years — this episode is for you. We&#39;re talking about outgrowing friendships, the four categories every friend lives in, the real red flags that mean it&#39;s time to leave, and how to end a friendship without a dramatic, confrontational scene.This isn&#39;t about cutting people off or making anyone the villain. It&#39;s about giving you a much more peaceful way to hold the friendships in your life — and a much clearer way to tell which ones are worth fighting for, which ones to gently let resize themselves, and which ones it might genuinely be time to release. I&#39;m your Sunday friend, not a therapist. Take what serves you and leave the rest. In this episode of The Purfect Sunday Podcast: <ul><li>The three kinds of hard friendship — the difference between a rough patch, a real hurt, and an honest outgrowing (and why we lump them all together and it costs us so much pain)</li><li>Why outgrowing people is the receipt for your own growth — the reframe that ends the &#34;I must have done something wrong&#34; spiral once and for all</li><li>Friendship reciprocity, made usable — the four diagnostic questions you can run any friendship through (does she ask back, how does she handle your wins, who&#39;s doing the maintenance, and how do you feel when you leave)</li><li>Good tired vs. bad drained — how to read the way you feel when you leave a friend, and what the drained feeling is actually trying to tell you about your nervous system</li><li>The 4 drawers every friendship lives in — Inner Circle, Good Company, Context, and History — and why most friendship pain isn&#39;t betrayal, it&#39;s a filing error</li><li>The 5 real red flags it&#39;s time to end a friendship — she actively makes you smaller, what you tell her in private doesn&#39;t stay private, she doesn&#39;t respect your no, you&#39;re a little afraid of her, and the friendship has been one-way for years</li><li>How to actually end a friendship — the fade is a legitimate ending, you don&#39;t owe an explanation, the four-sentence script for when words are called for, and why the goodbye is for you, not for her</li></ul> This Week&#39;s Self-Improvement ChallengePick the one friendship that&#39;s been quietly sitting on your mind — and name its true drawer. Honestly. Not the drawer you wish it were in. Not the drawer it was in five years ago. The drawer it&#39;s actually in today. Inner Circle, Good Company, Context, or History. Sunday Obsessions<a href="https://go.shopmy.us/p-61531826" rel="nofollow">Vanilla Verve Illuminating Body Oil</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show. Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

9. The Friends I Outgrew This Year: On Outgrowing Friendships, the Four Drawers, and Red Flags

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/23/18/1358a25b-e5fb-4507-9bcb-06449163a55b_purfect_sunday_ep.8.mp3

Every June, I promise myself I&#39;ll finally slow down. Every August I wonder where the summer went. Not this year. I&#39;m not doing hot girl summer — and I&#39;m not doing soft girl summer either. I&#39;m doing my own summer: selective, intentional, mine.The thing that actually makes that possible isn&#39;t a manifesto or a vision board. It&#39;s a short, boring, completely non-negotiable list of things I do every day, no matter what. This week I&#39;m walking you through my seven daily non-negotiables — and giving you three ways to build your own. In this episode of The Purfect Sunday Podcast: <ul><li>Why hot girl summer and soft girl summer are both performance — and the reframe that changed how I structure my whole life</li><li>My 7 daily non-negotiables — journaling, skincare, minimal alcohol, a clean plant-based diet, sleep, solo time, and daily movement — with the why, the how, and a summer-specific tip for each</li><li>3 frameworks to build your own list — the energy audit, what falls apart first, and the past version of you</li><li>The difference between being easy and being clear — and why that distinction matters all summer</li><li>Why non-negotiables are what make the rest of your life feel free</li></ul> This Week&#39;s Self-Improvement ChallengePick one non-negotiable — the one you&#39;ve been quietly skipping — and do it every single day for seven days. Just one. That&#39;s the whole assignment. Sunday Obsessions<a href="https://amzn.to/3Q1v7hH" rel="nofollow">Ancient Minerals Magnesium Oil</a> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. Never miss an update: join the <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">Purfect Sunday Newsletter HERE</a>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

8. I'm Not Doing Hot Girl Summer This Year: What I'm Doing Instead — and Why Every Woman Needs Her Own Set of Non-Negotiables

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/15/17/72c54a3e-a721-4f17-bc5b-274f8f43054e_purfect_sunday_podcast_ep.7.mp3

If you&#39;ve spent the last few summers feeling tired, puffy, foggy, and dreading being in your own body — this episode is for you. Today, we&#39;re breaking down what was actually going on (hello, chronic cortisol and a fried nervous system) and the eight tiny, free, no-coach-required habits that finally moved the needle for me after years of feeling stuck.This isn&#39;t a crash diet, a cleanse, or a 30-day program. It&#39;s a real-life playbook for nervous system regulation, cortisol balance, and getting your energy back — the slow, repeatable way women actually heal. Take what serves you, leave the rest, and let&#39;s get you a summer that feels like living again. In this episode of The Purfect Sunday Podcast: The 8-Step Playbook to Heal Your Cortisol, Energy &amp; Bloat<ul><li>The real reason you&#39;re tired even after sleeping — what chronically high cortisol does to your sleep, your blood sugar, your memory, your puffiness, and your inflammation (especially with autoimmune or Hashimoto&#39;s in the mix)</li><li>Stress vs. dysregulation — the reframe that changes everything about how you approach &#34;self care.&#34;</li><li>The full 8-step playbook — plant-based protein breakfast, morning sun in your eyes, warm lemon-salt water before coffee, slow strength and long walks (instead of HIIT), magnesium glycinate, the 5-minute vagus nerve lie-down, saying no without an apology paragraph, and getting your phone out of the bedroom</li><li>A real summer day — exactly what this rhythm looks like in practice when life gets hotter, busier, and louder</li><li>Your body is not betraying you — the gentle, grounding truth I want every exhausted woman to hear before summer starts</li></ul> Loved This Episode?If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.Subscribe so you never miss a new episode of The Purfect Sunday Podcast Sunday Obsessions<a href="https://amzn.to/4wz4mlb" rel="nofollow">Organic Ceylon Cloves</a><a href="https://amzn.to/49Tg2FB" rel="nofollow">Root Comb Applicator Bottle</a> Products Mentioned<ul><li><a href="https://amzn.to/4tuK61c" rel="nofollow">LMNT Watermelon Salt Electrolytes </a></li><li><a href="https://amzn.to/3OZX4pR" rel="nofollow">Baja Gold Signature Mineral Sea Salt </a></li><li><a href="https://amzn.to/4uNTnTm" rel="nofollow">KAL Magnesium Glycinate</a></li><li><a href="https://amzn.to/4u8UPji" rel="nofollow">Hatch Restore 3 Sunrise Alarm Clock</a></li></ul> The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a>To check out my LTK, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a>To check out my ShopMy, click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a>To check out my Amazon Storefront, click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a>Explore more on health, fashion, fitness, self-care routines, and glow-up habits at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a> Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

7. The Year I Got My Body Back: What I Actually Did to Stop Feeling Tired, Puffy, and Foggy

The Purfect Sunday Podcast is a weekly self-improvement podcast for women who are done playing small and ready to become the main character of their own lives.

I'm Monti — I'm not an expert. I'm a woman who pays attention. And what I keep noticing is that the thing standing between you and the life you want usually isn't the situation — it's the frame you're seeing it through.

So that's what we do here. We change the frame.

Every Sunday morning, I bring you a real story, a lesson I learned the hard way, and one thing you can actually take into your week. This is a self-improvement podcast for women who want real talk on confidence, mindset, self-respect, money, relationships, and the small daily habits that change how you show up in the world — no clinical language, no diagnosis, no hustle-culture grind.

Here's what this show believes: no matter what hand life dealt you, it's yours to build from here. Every woman is capable of it. This isn't a podcast about unpacking what happened to you — it's a podcast about what you do next. Confidence without the credentials. Mindset without the therapy-speak. Self-improvement that actually feels like your friend telling you the truth on a Sunday morning.

Mindset and looks both matter — and both are built the same way: one small, self-respecting choice at a time, until you're so in love with yourself and your life that nothing can disturb your peace.

New episodes every Sunday morning. Settle in, hit subscribe, and get ready to become the main character of your own Sunday.

— Monti