The Catherine Plano Podcast

Your ultimate resource for expanding your mind and accessing more of your brain, while experiencing unparalleled ‘aha’ moments with guaranteed radical shifts to your learning and growth. Catherine’s goal is to help you become the very best version of yourself - to live an extraordinary life by reaching your fullest potential, with self-coaching strategies to boost your confidence, make better decisions, create new habits, kickstart your motivation, get extraordinary results and build lasting change for a meaningful life that you will absolutely love! Get inspired and energised with your weekly dose of new ideas and insights.

The Catherine Plano Podcast is a education podcast hosted by Catherine Plano, with 488 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Catherine Plano hosts The Catherine Plano Podcast, a education show with 488 episodes published.

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  The Catherine Plano Podcast

  EP 477: The Grief That Has No Name Is Often the Heaviest Kind

  Aug 18, 20267 min

  Have you ever grieved something that no one else could see? A friendship that quietly dissolved. A version of yourself you left behind. A relationship that is still technically intact but has become unrecognisable. And wondered why it hurt so much when, on paper, nothing had actually ended? There is a kind of grief that has no funeral. No flowers. No one checking in to ask how you are holding up. Because nothing has technically ended. No one has died. And yet something in you is grieving, quietly, persistently, and completely alone. In this Moment of Awe, we explore what ambiguous grief actually is, why it is one of the most isolating forms of human suffering, and three ways to begin honouring it. The Grief That Has No Name Maybe it is a friendship that slowly dissolved without a single defining moment. A version of yourself you left behind when life took a different turn. A relationship that is still technically intact but has become unrecognisable. A dream you set down so long ago you barely remember putting it there. This is ambiguous grief. And it is one of the most common, most isolating, and least validated forms of human suffering I encounter in my work. The reason it is so hard to carry is that the world only makes room for grief it can see. But the grief that has no name is often the heaviest kind. What Ambiguous Grief Actually Is Psychologist Pauline Boss first coined the term ambiguous loss in the 1970s to describe grief that occurs without closure, without the social permission to mourn, and without a clear ending. She identified two types. The first is when someone is physically absent but psychologically present. A parent with dementia who is still alive but no longer quite there. An estranged child. Someone you lost to addiction or mental illness who is still breathing but unreachable. The second is when someone is physically present but psychologically absent. A partner you have slowly grown away from. A friendship that became surface-level without either of you noticing. A version of yourself that showed up before the grief, before the loss, before life reshaped you. But ambiguous grief extends further than Boss originally mapped. It lives in identity loss, the grief of who you were before burnout, before motherhood, before the career change, before the diagnosis. It lives in life chapters closing without ceremony. In the slow fade of a relationship that was never officially over. What makes it so destabilising is that without a clear ending, there is no clear permission to grieve. And grief without permission goes underground, where it quietly shapes everything. Three Ways to Begin Honouring It Name it. Say it out loud, or write it down. I am grieving this friendship. I am grieving the version of myself I was before this happened. I am grieving the life I thought I was going to have. Naming it does not fix it, but it brings it out of the shadows and into the light where you can actually work with it. Grief that is named is grief that can move. Create your own ritual of acknowledgement. Ambiguous grief struggles because it has no funeral, no marker, no moment of collective recognition. So create one privately. Write a letter you never send. Light a candle. Take yourself somewhere meaningful and simply sit with what you are carrying. Ritual tells your nervous system that something real happened here, and that it is worth acknowledging. Resist the pressure to resolve it. Ambiguous grief does not always have a tidy ending. Sometimes the most psychologically healthy thing you can do is learn to hold the uncertainty without needing it to close. Not toxic positivity. Not forced forgiveness. Just the gentle, courageous act of saying: this is real, it matters, and I do not have to be over it yet. The Sadness You Have Been Trying to Outrun So here is the invitation. What if the sadness you have been trying to outrun is not a sign that something is wrong with you, but a sign that something mattered deeply to you? What if giving yourself permission to grieve the things that had no funeral is one of the most profound acts of self-compassion available to you right now? You do not need a reason the world would recognise to deserve to grieve. You just need something that mattered. And if it mattered to you, it was real. And real things deserve to be mourned. Because the more human we are with each other, the more we all rise. You can watch the video of this episode on YouTube . Newsletter: Catherine Plano for transformation. Instagram: @catherineplano for inspiration.

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  The Catherine Plano Podcast

  EP 476: You Never Get to Choose Your Trauma Response with Annalie Howling

  Aug 11, 20261h 1m

  Annalie Howling will tell you that shame is the hardest emotion in the room to name, and that this is precisely why it runs so much of our lives. Ask a group who is feeling anxious, and every hand goes up, and each person can list what they are anxious about. Ask about shame, and you get silence. She is an elite performance coach, a trauma specialist and certified EMDR practitioner, and the author of the bestselling Unapologetic: Unshackle Your Shame, Reclaim Your Power. In 2026 Spear’s Magazine ranked her among the world’s best life and performance coaches. Over twenty years, she has worked with Hollywood actors, PGA Tour golfers, self-made billionaires, corporate executives and members of the UK Special Forces. So when Catherine asked her to unpack what shame actually is, Annalie did not reach for a definition. She reached for a distinction. Guilt is something you did. Shame is something you believe yourself to be. A weed, not a feeling The model Annalie offers reframes almost everything sitting on top of it, and it asks nobody to become a therapist. Picture a weed in the garden. The leaves are guilt and anxiety, the emotions we can name and discuss. Guilt is coulda, woulda, shoulda, and it lives in the past. Anxiety lives in the future, trying to control the uncontrollable by rehearsing every possible scenario before it happens. Beneath the leaves is the stem, which is the inner critic, or what many of us call imposter syndrome. Its only job is to make sure we are never rejected, and the only method it knows is to keep us inside the comfort zone it patrols. So it makes us perfect, people-pleasing, hyper-vigilant, chameleon-like. Should, in Annalie’s view, should be a swear word. Should is the fuel of the inner critic. And beneath all of it, always, is the root. Shame. You can trim the leaves with an intervention. You can even get partway down the stem with something you read online. But if you never reach the root, it grows back, in a different form, at a different time. Shame always begins with “I am” That is how you recognise it. I am broken. I am unworthy. I am unlovable. I am not enough. Guilt says I did something bad. Shame says I am bad, and it is believed at the core rather than felt on a difficult day. Annalie is candid that this is not theory for her. She grew up in a violent household where her parents told her she made her father beat her, and her mother colluded and told her it was her fault. She believed it. She internalised it. What followed was decades of people pleasing and performing, accepting scraps in relationships, overworking into burnout, and years of self-harm, all built on the belief that she was bad and therefore deserved none of what she had built. Nobody is born with shame. It arrives through a significant emotional event, and that event can be far smaller than you would expect. Annalie describes a client whose entire path of self-belief shifted because a head teacher pulled them aside at eight years old and told them they would probably not achieve very much. The line that releases people The most freeing moment in the conversation is a piece of science. In a traumatic event, the prefrontal cortex goes offline, and so does Broca’s area, which holds language. The limbic system takes over. Fight, flight, freeze, and the two we rarely discuss: flop and fawn. Crucially, you never get to choose your trauma response. It is selected for you, far faster than cognitive thought can arrive. Meanwhile, the body is tagging everything: colours, smells, people, storing what it might need later. It is why someone can be floored in a supermarket years afterwards, or why a person who sat with a loved one in a hospice suddenly cannot fly, because airports use the same cleaning products. Annalie leaves the audience with three golden nuggets: If self-compassion feels impossible, place someone you love into the memory and watch the scene through them. Treat a compliment like a gift in a box, because you would never throw it on the floor. When your inner critic is riding you, imagine it is true and dream into it. The point is not that the critic disappears. It is that you learn to play with it. Watch the full conversation on YouTube . Find Out More About Annalie Howling Website: https://annaliehowling.com Instagram: @annaliehowling YouTube: @annaliehowling

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  The Catherine Plano Podcast

  EP 475: Oxford Neuroscientist: Your Brain Is Not Shrinking with Dr Sarah McKay

  Aug 4, 20261h 1m

  Dr Sarah McKay will tell you that the most common question she hears from women is also the least useful one. What is wrong with my brain? She is an Oxford-educated neuroscientist, founder of Think Brain and The Neuroscience Academy, presenter on ABC Catalyst and the author of The Women’s Brain Book, Baby Brain and Brain Health For Dummies. She has been a neuroscientist since 1993, when she fell in love with the subject in a first year undergraduate lecture, and she has spent the years since translating brain research into something people can actually use. So when Catherine raised the widely repeated idea that the ageing brain shrinks, Sarah did not soften her answer. No, your brain is not shrinking. Some menopause research actually shows grey matter volume increasing across the transition. Other research shows very little change beyond what ageing alone would explain. The volume loss we do see, through adolescence and first pregnancy, is a streamlining and refinement of connections rather than a decline. Sarah is careful to point out that a big part of what she tries to do is counter the assumption that the brain is inherently broken, or inevitably will be. She would rather learn something new about it than berate herself for not knowing it sooner. A map, not a diagnosis What Sarah offers instead is the most useful thing in the conversation, and it asks nobody to become a neuroscientist. Picture your brain inside your body, inside your world, and ask what information it is receiving and making meaning of. That information arrives from three directions. Bottom up is the body talking to the brain: sleep, hormones, stress physiology, inflammation, movement, nutrition, pain and energy. Outside in is the world shaping the brain: relationships, caregiving, work, culture, safety, expectations, social connection and cognitive load. Top down is the mind shaping experience: attention, beliefs, predictions, identity, self-talk and what we think our symptoms mean. Across puberty, cycles, pregnancy, postpartum, perimenopause, menopause and ageing, all three are always at work. Which is why Sarah swaps the question. Not what is wrong with my brain, but what is my brain responding to, and which system needs support first? Brain fog is a systems puzzle Applied to brain fog, the map changes everything. Oestrogen helps set the thermostat in your brain, and as it shifts the thermoregulatory zone narrows, so a small rise in body temperature gets read as an emergency. If that happens overnight, sleep architecture fractures. Waking once at 3am is not great. Waking for weeks or months on end is different. As Sarah puts it, it does not take long until you are lying there thinking, I am always awake, and then you will find something to worry about. Tired but wired slides into hypervigilance, and hypervigilance slides into anxiousness, which disrupts sleep further. Alongside that, oestrogen is one regulator of how neurons take up glucose to make energy, so thinking can feel slower and more effortful. Brain networks also become less specialised with age, so reaching a solution takes a little more mental labour. None of it is decline. All of it is a system under load. The input almost nobody counts Then there is the piece that surprised Catherine most. Research shows that a phone face down on the table still drains you, because the effort of not looking at it consumes working memory. Sarah’s own view is that mobile phones have reached a level of salience close to that of a newborn baby. Her solution is refreshingly physical: a small device on her fridge that blocks apps until she walks over and taps her phone against it. Friction, deliberately restored. Why you cannot think your way out Sarah’s most contrarian point is worth sitting with. Knowing how the brain changes does not mean you can think your way into changing it. Using your thoughts to change your thoughts, she says, is the hard way around, and often the road to rumination. Change an input instead. Move your body into a different environment, the way she did in Antarctica, where her anxiety simply faded because life became linear. Sarah leaves the audience with three golden nuggets: What is draining my brain this week? What is nourishing my brain this week? What is one thing I can change? Not a full renovation. One thing. Get it out of your head and onto pen and paper, and Sarah guarantees you will come up with a far more strategic plan, and it will change your brain. Watch the full conversation on YouTube . Find Out More About Dr Sarah McKay Website: https://www.drsarahmckay.com Instagram: @drsarahmckay Facebook: Your Brain Health

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  The Catherine Plano Podcast

  EP 474: You Were Not Made to Fit In, You Were Made to Belong

  Jul 28, 20267 min

  Have you ever made a decision that, on reflection, made no sense? Stayed in a job you hated, a relationship that was wrong, a group that did not value you? And wondered why you could not just leave? The answer is not weakness. The answer is biology. We are wired to belong. Not as a preference, not as a personality trait, but as a survival imperative. And when that wiring is running quietly in the background, it shapes far more of our lives than we realise. In this Moment of Awe, we explore what the science reveals about belonging, why the pull to fit in is so powerful, and three ways to begin cultivating the kind of belonging that fills you rather than depletes you. The Hunger You Did Not Choose For most of human history, being cast out of your group meant death. Your nervous system has not forgotten that. It still treats rejection and exclusion as a physical threat, and it responds accordingly. This is not poetic language. Neuroscientist Matthew Lieberman, in his research at UCLA, found that the brain processes social rejection in the same region it processes physical pain. Being left out hurts, literally, in the same way a broken bone does. Psychologist Roy Baumeister found something similar from a different angle: the need to belong is one of the most fundamental human motivations, operating across cultures, ages and contexts. When that need goes unmet, people will go to extraordinary lengths to satisfy it, often at significant cost to themselves. I call this belonging hunger. It is the background drive that makes you shrink yourself to fit in. It keeps you in rooms that diminish you, because being in the room feels safer than being outside it. It makes you agree when you disagree, perform when you are exhausted, and betray your own values to avoid the terror of exclusion. And most people have no idea it is happening. That is what makes it so powerful. Belonging hunger does not announce itself. It simply distorts everything quietly: your choices, your relationships, the way you see yourself. Counterfeit Belonging and the Real Thing Here is the distinction that changes everything. Counterfeit belonging requires you to hide parts of yourself in order to be accepted. It feels like belonging from the outside. It looks like belonging on paper. But there is always a cost, and you pay it in the quiet exhaustion of maintaining a version of yourself that is not quite true. Genuine belonging is what happens when you are accepted because of who you actually are, not in spite of it. Brené Brown puts it perfectly: fitting in is the opposite of belonging. Fitting in requires you to change yourself. Belonging requires you to be yourself. Three Ways to Cultivate Genuine Belonging This is not a single dramatic act. It happens in small, honest moments. Here is where to begin: Audit where you currently belong. Look at the groups, relationships and environments in your life and ask honestly: do I feel safe to be myself here? If the answer is no, that is not belonging. That is performance. And performance is exhausting. Risk being seen in one relationship. Genuine belonging begins with one moment of authentic self-disclosure. Not a dramatic revelation, simply a real opinion, a real feeling, a real admission. Then notice what happens. The people who respond with warmth to your authenticity are the ones worth investing in. Build your belonging from the inside out. The most durable sense of belonging comes not from finding the right group, but from belonging to yourself first. When you are deeply connected to your own values, your own truth, your own sense of who you are, you carry belonging with you. No one can grant it, and no one can take it away. The Distance You Have Been Feeling So here is the invitation. What if the loneliness you have been feeling is not about the people around you, but about the distance between who you are with them and who you actually are? What if genuine belonging, the kind that actually fills you rather than depletes you, is available to you right now? Not when you find the right people or the right place, but when you stop hiding the person you already are. You were not made to fit in. You were made to belong. And belonging begins the moment you stop asking permission to be yourself. Because the more human we are with each other, the more we all rise. You can watch the video of this episode on YouTube . Newsletter: Catherine Plano for transformation. Instagram: @catherineplano for inspiration.

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  The Catherine Plano Podcast

  EP 473: Fearless Isn’t the Game, Brave Is (How to Fear Your Fear Less) with Judi Holler

  Jul 21, 20261h 1m

  Judi Holler will happily tell you she is one of the biggest fraidy cats you will ever meet. She is afraid of all the things. She is also a keynote speaker, USA TODAY bestselling author of Fear Is My Homeboy and a self-described professional experimenter who has spent nearly twenty years treating fear as her most important advisor. That contradiction is precisely the point of this conversation, because as Judi sees it, the goal was never fearless. The goal is brave. Her courage was built in unlikely places. Working in corporate America by day, Judi spent her nights in the dark, dingy little theatres of Chicago’s improv scene, eventually training at the legendary Second City. She calls improv her fear yoga. With no script and no safety net, those basement stages taught her how to make mistakes, recover, listen and act before she felt ready. Then she started smuggling those lessons into the office: speaking up first in meetings, sitting in the front row, going for the promotion, asking for the raise. Small brave moves that walked new people and opportunities into her life, until the morning her boss sat her down over breakfast and told her to choose between her corporate career and her growing speaking work. She set down her fork and knife, looked at him and said, I don’t choose you. I’m going to choose me on this one. I quit. A decade later, she has never looked back. Fearless is for five-year-olds and sociopaths Judi takes issue with the word fearless, plastered as it is across t-shirts, bumper stickers and tattoos. If you were truly fearless, she points out, you would never see a doctor, you would eat poisonous food on purpose, you would punch a shark in the face. Borrowing a line from Elizabeth Gilbert, she reminds us that the only genuinely fearless people are five-year-olds and sociopaths. Fear is wisdom. The work is not to eliminate it but to fear your fear less, and bravery, like confidence and creativity, is a muscle built through daily experimentation. Your brain versus your soul At the heart of Judi’s methodology sits a tension we all live with: our brains are louder, faster and more practised than our souls. The brain has one job, safety, and it can only reference past data, endlessly auditing your life and pulling you back towards the familiar. But life does not follow old data. Life is improv. There is no script. The soul is your capacity to trust yourself and make decisions inside uncertainty, and Judi is quick to note this is no longer woo. She points to the World Economic Forum’s Future of Work research, where skills like resilience, creative thinking, motivation and self-awareness now top the list of what the world needs, and every one of them lives in the soul. Reclaim, don’t reinvent When Judi felt creatively caged five years ago, she resisted the urge to tear it all down. Reinvention, she says, whispers that what you have built is not good enough. Reclamation says the opposite: I love what you have made here, and I want to see more. Through a confrontational journey of self-discovery, she realised nothing was ever wrong with her. She had simply been painting the canvas of her life with everybody else’s brush. Out of that season came the HOLLER Method, a personal operating system for courage built letter by letter from her own surname, along with nightly rituals like her 9.30pm glitch list, where she captures the ideas her brain would rather she forgot. Judi leaves the audience with three golden nuggets: Trust it all. Every twist, delay and detour is preparing you for what comes next. Experiment with your fear. Every day. On purpose. Small brave moves compound into a courageous life. Honour the graveyard rule. As Les Brown says, the graveyard is the richest place on earth, full of dreams that were never acted on. Do not let yours be buried there. It is a funny, honest and deeply practical conversation about courage, self-trust and the experiments that bring us back to ourselves. Whatever you have been waiting to do, take the first step. Go scared. Watch the full conversation on YouTube. Find Out More About Judi Holler Website: https://judiholler.com Instagram: @judiholler Facebook: Judi Holler Fan Page YouTube: @JudiHoller

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