Explore every episode of the podcast Project Joyful

High performers don’t deny stress. They manage it well.
They carry responsibility, stay prepared, and keep delivering results.

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

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

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

In this episode, you’ll hear about:

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

A different way to think about leadership

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

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

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

Continue the conversation

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

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

In this episode, Tracy Tutty shares her unique approach to setting intentions for the new year, emphasizing the importance of commitment over traditional goal-setting techniques. She discusses how personal growth often requires embracing discomfort and highlights the role of her business in her journey.

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

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

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

In this episode, Tracy Tutty explores the concept of 'stepping up' in leadership, emphasising that while it may provide short-term benefits, it can lead to burnout if not paired with an evolution of identity. She discusses the importance of leading from your true essence and shifting perspectives to achieve sustainable leadership.

Key Takeaways:

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

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

In this episode, Tracy Tutty challenges the negative stigma associated with laziness and redefines it as a superpower. Laziness is not an identity, but rather a clue to underlying issues such as exhaustion and procrastination. Tracy encourages listeners to address laziness as a feeling and explore the root causes.

Key takeaways include:

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

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

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

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

In response to popular demand, I am releasing an herbal ally series. Today we are talking about myrrh. Those three wise men were on to something when they brought this herb along. Whether you are disinfecting a wound, trying to kick an infection, or strengthening your digestive system, myrrh is a powerful and trusted ally to have at your side. 

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

The changing seasons mean that cold and flu outbreaks are just around the corner. So in the episode today, we will be sharing some immunity boosters as well as some herbs that can help anyone who is fighting off an illness.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Is your life a little crazy right now? Are you tired before the day even begins? If you have a lot on your plate now, this episode will help you turn the page. You get to choose how you want to experience your life, regardless of the current circumstances, am sharing today the one thing that has allowed me to stay calm during chapters of chaos.

Check out our show notes for more information.

Let's keep this conversation going on instagram.

One of the most common mistakes managers make is feeling like they have to make all of the decisions. On a professional level, it causes a decline in productivity for yourself and your team.

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

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Sometimes we need a little help with our focus, whether it's because we've got a lot on right now and we need a bit of help to keep those plates spinning, we're studying, or there's an important meeting coming up.  

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

Why three herbs?  

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

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

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

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

In today's episode Tracy shares a framework for being more persuasive while still being authentically you.

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

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

Lets connect

You can connect with Tracy on facebook and on instagram.

It goes without saying that getting on with your colleagues is key to enjoying your time at work. But if you're not naturally on the same wavelength as your colleagues, what can you do?

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

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

Want to keep the conversation going?

Connect with me on Facebook or Instagram.

Think you're just being thorough? You might be running on identity fatigue.

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

You'll learn:

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

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

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

I've noticed, the one thing that makes a positive difference in my clients and patients lives is having enough energy. Enough energy to not just get through the day, but to be present with your loved ones at the end of the day.

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

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

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

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

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

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

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

How to Build Your Energy

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

Here are some ideas for self care

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

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

The trick to self care is based on three principles.

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

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

Connect with Tracy:
Instagram
Facebook

If you are feeling strung out, worn out, frazzled, or struggling with decision fatigue, look no further than green oat. This herbal ally is best known as a restorative herb, but there are several uses, including to heal nervous exhaustion. Rest and stabilization of the nervous system are this herb's specialty. In the episode today we will discuss how we use herbs like this one to support the nervous system.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

It's easy to fall back into the story that things would be so much better if we only sorted our life out. But what does it actually mean to have life sorted out? And why do we have to wait for that moment to feel joy and ease? 

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

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Welcome to Project Joyful's 200th episode! 🎉

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

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

In this episode, we explore:

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

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

👉 https://www.tracytutty.co.nz/FBLB

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

In this episode, host Tracy Tutty, delves into the intricacies of productivity, unveiling strategies to enhance efficiency without compromising well-being and relationships. Boost your productivity with these actionable insights:

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

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

In this episode of the Project Joyful podcast, Tracy Tutty explores the transformative power of embracing small, daily purposes instead of fixating on discovering one grand life purpose.

**Key Takeaway Points:**

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

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

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

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

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

In this episode, Tracy Tutty discusses the challenges managers face when addressing poor behaviour within their teams. She explores the reasons behind managers choosing to ignore such behaviour and the detrimental impact it can have on team dynamics. Tracy emphasizes the importance of distinguishing between addressing the behaviour and not the person or identity, providing practical insights for managing such situations effectively.

Key Takeaways:

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

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

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

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

Welcome to Project Joyful: the podcast for Health Centred Leadership, hosted by Tracy Tutty.

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

Key Takeaways:

• Consistent Sleep Routine:

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

• Sleep Environment Optimisation:

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

• Daily Habits:

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

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

There are times when despite all our good work, life still gets in the way. So what do you do when the deadlines are looming and you feel overwhelmed? This episode is about leaning into the moment when things feel difficult and you are feeling stressed. 

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Do you want to make these goals easy with a supercharged formula? That is what today's episode is all about! New years tends to be about bringing in a flurry of goals, but most of the time goals fall off by January. So listen for a refresher on the ideal framework for goal setting and practices that will keep you on track with those goals.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

The best way to kick off the Christmas season is to talk about Frankincense and all of the ways it can keep you company during this time of year. Frankincense plays a part in numerous religious rituals, and it has several medicinal uses. Listen to this final episode of 2022 to learn about a versatile and healing herbal ally.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Have you noticed how addicted everyone is to the hustle? We are in a mindset that hard work equals success. But this episode will point you down a different path.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

In today's episode, one of the most far-reaching and powerful herbs: ginger. If you feel a cold coming on, ginger root is your most trusted ally. It's one of those plants that reside in the culinary and medicinal space and brings numerous health benefits. Its warm and pungent personality can save you from nausea, support your digestion, and expel sickness from your body.

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Marshmallow is a traditional European herb and it's a must for any herbal first-aid kit. In the episode today, we will talk about marshmallows' many uses in healing both the inside and outside of the body.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

body's natural rhythms to unlock unparalleled productivity.

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

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

**Key Takeaways:**

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

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

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

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

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

In this episode of Project Joyful, host and Medical Herbalist, Tracy Tutty, explores the multifaceted benefits and uses of Holy Basil, also known as Tulsi. Originating from India and revered in Ayurvedic medicine, this adaptogenic herb is celebrated for its profound impact on health and well-being.

Key Takeaways:

• Immune-Boosting Properties:

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

• Metabolic Benefits:

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

• Neurotropic Effects:

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

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

In today's episode, Tracy talks about The Quest. What it is, why you're most likely to come across a quest more than once in your life, what you can do, and how to avoid the sudden, downward flow when you've ignored the quest for too long. 

For detailed show notes, visit our article on the Quest

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

In this episode of Project Joyful, Tracy Tutty highlights the importance of managing our energy and the negative consequences of ignoring our body's need for rest. She emphasizes the need for awareness and being courageous enough to step back when our bodies ask for it.

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

Key Takeaway Points:

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

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

When calm feels out of reach, it's not a lack of willpower. It's biology. In this episode, Tracy Tutty explores why high-achieving women often equate movement with safety, and how to teach your nervous system that stillness can be safe too. Discover what happens when calm becomes your most valuable currency and how to invest in it without slowing down your success.

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

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

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

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

Connect with Tracy Tutty
• Website: projectjoyful.com

• Instagram: @tracyctutty

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

In this episode, Tracy Tutty delves into the importance of respiratory health and shares actionable protocols to prevent respiratory infections. Learn about the distinctions between upper and lower respiratory tract infections, the importance of good breathing practices, and everyday habits that can shield you from a cold or flu.

**Key Takeaway Points:**

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

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

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

Welcome to this episode of the Project Joyful podcast! Today, your host Tracy Tutty explores the potent technique of Emotional Freedom Technique (EFT), also known as tapping.

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

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

**Key Takeaway Points**:

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

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

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

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

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

Every athlete knows about the importance of rest and recovery, but managers never seem to acknowledge it in the workplace. In this episode, we will talk about how you can build rest into your daily lifestyle. If you are a manager, you need to learn how to model this type of lifestyle, so your team can get the recovery time they need to be productive at work.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

In this episode, we're talking about the alarming rise of burnout. Listen in to discover three essential self-care strategies that are simple to do and easy to implement. They will help you to maintain your well-being and elevate your job performance.

Key takeaway points include:

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

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

We've all experienced that moment when change is thrust upon us. A change that is unanticipated or not of our making can be especially hard to navigate.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Whether you are looking for an herb to complete your garden, kitchen, or first aid kit, this week's herb is for you. Today we are talking about camomille. I will be sharing the many uses of camomille and even some scientific research on its medicinal properties.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

High-performing women often hold the emotional weight of their teams and organisations - quietly, constantly, and at great personal cost. In this episode, Tracy Tutty dives deep into the hidden world of emotional labour at work.

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

We'll explore: 

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

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

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

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

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

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

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

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

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

Have you ever wrestled with a decision that needs to be made, and you're just not sure which way to go? Or perhaps you chose not to do something when, in hindsight, it would have been a good thing to do? Want to make better decisions? 

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

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

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

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

Blue Light late at night has been shown to disrupt your sleep. It's essentially a reset button for your circadian rhythm and computers, TVs and mobile phones emit more blue light than any other colour.

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

In today's episode, Tracy shares:

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

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

Keep in touch with Tracy on facebook and instagram.

Self-confidence is one of the essential traits of leadership. When climbing the corporate ladder, self-confidence can sometimes be the defining factor that makes someone stand out among their peers. So in the episode today, we are talking about the crucial first step required when leaving your comfort zone and beginning your confidence-building journey.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Today is a case study of a client that needed to destress her team. She was burning herself out by giving without replenishing. Managing your team is an Olympic sport, so I am sharing how my client could destress herself while also healing her team.

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Many of my patients are corporate high achievers. They tell me it's important to have enough energy to stay focused, make decisions in the moment, be there for their team, and to put in the hours.

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

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

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

Check out our show notes for more information.

Lets keep this conversation going on instagram.

Did you know that by today, 80% of New Year's resolutions will have fallen by the way? That's a lot of missed hopes and dreams.

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

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

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

Has there ever been a time in your life where you felt anxious, or uncertain, or just not right in yourself? It's happening a lot right now. We're dealing with a lot of uncertainty in today's world, and more and more of my patients are coming to me, and they're really struggling with being on an even keel when it comes to our mental health. Unfortunately, mental health is something that we're not yet talking about in the same way as we talk about physical health.

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

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

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

Here's how to do The White Mist Exercise

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

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

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

Connect with Tracy:

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

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

This episode is a continuation of your conversation with Tracy from last week. Tracy was talking about dealing with stress and the impact that putting a brave face on things can have.

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

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

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

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

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

You don't need a sabbatical - you need a nervous system that trusts your success.

If you've ever felt the quiet edge beneath achievement - the sleepless nights, the inbox brace, the holiday cold that hits the moment you finally stop - this episode is your invitation to recalibrate.

Tracy Tutty unpacks what's really behind high-functioning fatigue and why control feels safe… but isn't the same as being regulated. You'll discover how biology and identity intertwine, why retreats don't create lasting change, and what happens when your nervous system begins to believe that ease is safe.

This conversation isn't about burnout recovery. It's about evolution - from self-regulation to collective regulation. Tracy reveals how coherence in your body becomes safety in your team, and how leading from regulation transforms performance into presence.

By the end, you'll understand:
• Why you get sick at the start of your holiday - and what your body's really doing.
• How your nervous system learns to equate control with survival.
• What "coherence" looks and feels like in real-world leadership.
• How servant leadership begins in the body - not the boardroom.
• And why your next level of success doesn't require you to push harder - only to breathe deeper.

You get to experience leadership that feels like coherence: sharp, grounded, unshakeably alive.

💎 Work with Tracy

Revitalise - Tracy's private 1:1 Neuro-Identity programme - is now open for enrolment.
It's where subconscious re-patterning meets physiological calibration, so your power no longer costs your peace.
Apply via the link in the show notes or visit https://www.tracytutty.co.nz/ApplyNow

🔗 Connect with Tracy

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

What makes a life well lived? It seems like those magic, life-defining moments happen by accident, but what if they could happen on purpose? On the show today, we are talking about 3 questions you can ask yourself to bring more meaningful moments into your everyday life.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.

Reishi isn't just trendy - it's transformational. Discover how this herbal ally helped Tracy move from burnout to steady brilliance in leadership and life.

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

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

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

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

That shiny new productivity tool will not help you get more done. Productivity is about understanding how you intrinsically work. That's why this episode is about working in alignment with your own circadian rhythm.

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

Check out our show notes for more information.

Let's keep this conversation going on Instagram.