RedCircle VERIFY_TOKEN_469e5a35-14c4-4bc4-904e-043355701d9d -- Rendered At Wed, 26 Aug 2026 06:31:25 +0000 Purfect Sunday https://redcircle.com/shows/purfect-sunday en-US All rights reserved. Monti Wheeler 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 469e5a35-14c4-4bc4-904e-043355701d9d 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

]]> episodic no Monti Wheeler contact@purfectsunday.com false full 21. The Fall Reset | What you Need to Audit Before You Can Lock In 21. The Fall Reset | What you Need to Audit Before You Can Lock In 21 Monti Wheeler 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. 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's already completely full. And by mid-October, it'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'll get the one question that tells you whether anything in your life is still worth what it'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:

  • 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
  • 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
  • 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
  • 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
  • Two questions for the people in your rotation — how to tell which relationships you'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
  • 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
  • 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


Sunday Obsession

 Sequin Supreme SPF 50 glow-boosting priming sunscreen

Loved This Episode?

If you'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

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me 💛

]]> <p>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.</p><p>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. </p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Why January is the worst time to set a goal</strong> — 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><strong>Everything you own is charging you rent</strong> — 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><strong>Stop organizing and start subtracting</strong> — 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><strong>The recurring yes you never re-decided</strong> — 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><strong>Two questions for the people in your rotation</strong> — 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><strong>About forty things have permission to interrupt you</strong> — 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><strong>The one nobody ever audits — your goal list</strong> — 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><p><br></p><p><strong>Sunday Obsession</strong></p><p> <a href="https://go.shopmy.us/p-80959744" rel="nofollow">Sequin Supreme SPF 50 glow-boosting priming sunscreen</a></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><ul><li>To connect with Monti on <strong>I</strong>nstagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my <strong>Amazon Storefront,</strong> 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><br></li></ul><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><strong><em>Thank you for spending your Sunday with me </em></strong>💛</p> d025ed63-3852-4dc8-9610-3373843d4c3f https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/5ba5024c-e759-4754-8cc7-b131f95dd8ad Sun, 23 Aug 2026 13:00:20 +0000 1187 false full Wrong Ruler | Why You Feel Behind in Life and How to Stop Wrong Ruler | Why You Feel Behind in Life and How to Stop 20 Monti Wheeler On the timeline nobody signed, why "by now" is the most expensive phrase in your head, and what happens when you change the ruler. 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's nothing wrong with your pace. You're just reading your life off a ruler somebody else built.

You'll get the two words quietly turning everything you want into something you'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're not where you're supposed to be. Monti's not a therapist or a life coach — she's your Sunday friend. Take what's useful and leave the rest.


In this episode of The Purfect Sunday Podcast:

  • Who actually wrote the timeline you'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 "should have by now" fall apart when you trace it back
  • The comparison trap is worse than you think — why you're not competing with one woman, but with a composite of several who don't exist as one person, and the reason there's someone out there convinced you're the one who has it together
  • The two most expensive words in your head — how "by now" quietly converts an open goal into a closed verdict, why you stop chasing things you've decided you already failed at, and the one-word swap that reopens the door
  • 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't have it, and what to do with everything that doesn't survive it
  • Everything the scoreboard has no column for — the enormous things you'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
  • Why "late" isn'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's
  • 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's happening


Sunday Obsession

 Caffeine Solution and BIODANCE Hydrogel Eye Patches 


Loved This Episode?

If you'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


Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

]]> <p>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.</p><p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Who actually wrote the timeline you&#39;re being graded on</strong> — 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><strong>The comparison trap is worse than you think</strong> — 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 <em>you&#39;re</em> the one who has it together</li><li><strong>The two most expensive words in your head</strong> — 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><strong>The nobody-finds-out test</strong> — 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><strong>Everything the scoreboard has no column for</strong> — 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><strong>Why &#34;late&#34; isn&#39;t a real category</strong> — 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><strong>The six-step reset</strong> — 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><p><br></p><p><strong>Sunday Obsession</strong></p><p><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></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><ul><li>To connect with Monti on <strong>I</strong>nstagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li><li>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li><li>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li><li>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li><li>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li><li>To check out my <strong>Amazon Storefront,</strong> 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><p><br></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p> e1cc852a-7092-4587-b375-1c28c9f0e574 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/298694e9-38e8-462f-b6e4-3d012132a7dc Sun, 16 Aug 2026 13:00:34 +0000 1636 false full 19. Don't Blink | How to End Your Summer With Zero Regrets 19. Don't Blink | How to End Your Summer With Zero Regrets 19 Monti Wheeler On Presence Over a Packed Calendar, the Small Things You Keep Saving for "Someday," and Closing the Season on Purpose 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'll walk away with a ten-minute exercise for getting honest about what you'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's not a therapist or a life coach — she's your Sunday friend. Take what's useful and leave the rest.

In this episode of The Purfect Sunday Podcast:

  • 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
  • The comparison trap that ruins the summer you actually had — what it costs you to measure your real season against the version you've been scrolling past all July, and how to stop grieving a summer that was never yours
  • The end-of-summer audit — a ten-minute exercise for getting clear on what you'd genuinely regret missing, why the list has to stay short to work at all, and how writing it down changes what happens next
  • Why "someday" 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
  • The free practice that protects you from regret better than any plan — why the days you'll wish you'd soaked up aren't the big ones, and what it takes to be present for the ordinary parts of a season while they're still happening
  • 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


This Week's Self-Improvement Challenge: 

Two small things.

First, do your end-of-summer audit — ten minutes, one honest list of what you'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's how you stop the season from slipping away.


Sunday Obsessions

Only Human 

Loved This Episode?

If you'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.



  • Follow me on Substack HERE


  • To connect with Monti on Instagram, click HERE


  • To follow Purfect Sunday on Instagram, click HERE 


  • To check out my LTK, click HERE


  • To check out my ShopMy, click HERE


  • To check out my Amazon Storefront, click HERE


  • Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛


]]> <p>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.</p><p>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.</p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Why a packed calendar was never the same thing as a good season</strong> — where end-of-summer regret actually comes from, and the reason the fullest summers can still leave you feeling strangely empty</li><li><strong>The comparison trap that ruins the summer you actually had</strong> — 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><strong>The end-of-summer audit</strong> — 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><strong>Why &#34;someday&#34; is the most expensive word in your calendar</strong> — 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><strong>The free practice that protects you from regret better than any plan</strong> — 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><strong>How to close a season on purpose</strong> — 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><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>Two small things.</p><p><strong>First</strong>, do your end-of-summer audit — ten minutes, one honest list of what you&#39;d be sad to miss.</p><p><strong>Then</strong> take <em>one</em> thing off it and put it on the calendar this week. An actual day. An actual time.</p><p>One list. One thing scheduled. That&#39;s how you stop the season from slipping away.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="http://go.shopmy.us/p-77143692" rel="nofollow">Only Human </a></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><ul><li><strong>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</strong></li></ul><p><br></p><ul><li>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul><p><br></p><ul><li>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li></ul><p><br></p><ul><li>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></li></ul><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p><p><br></p> d06e5ec6-259a-4387-bc11-c0958dee9456 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/300c1318-5f48-4b7d-962c-7e6726d411ff Sun, 09 Aug 2026 13:00:54 +0000 959 false full 18. Your Glow Up Was Never About Losing Weight 18. Your Glow Up Was Never About Losing Weight 18 Monti Wheeler On What Actually Makes You Look and Feel Like You're Glowing — And Why the Scale Was Never the One Doing the Work When you picture a "glow up," what comes to mind first — a smaller body, or a smaller version of the life you're actually living right now? This week'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'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't in competition with each other. I'm not a therapist or a life coach. I'm your Sunday friend. Take what's useful and leave the rest.

In this episode of The Purfect Sunday Podcast:

  • Why we think glowing requires shrinking first — the real reason before-and-after photos became the whole story of a "glow up," and what it quietly costs you every time you put your own glow up on hold until some future date
  • You don't need to lose weight first to start your glow up — why wanting to lose weight is completely valid, and why the order we've put things in is what actually needs to change, not the goal itself
  • 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's body, posture, protecting your sleep, and daily follow-through) that build the presence and confidence people actually notice
  • The real link between sleep and your goals — the hunger hormone science behind why a bad night's sleep leaves you hungrier the next day, and why sleep might be the most underrated tool in any body-related goal
  • Wanting your body to look different doesn'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
  • 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


This Week'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

MINI CAVATELLI CLUTCH BAG 


Loved This Episode?

If you'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.



  • Follow me on Substack HERE


  • To connect with Monti on Instagram, click HERE


  • To follow Purfect Sunday on Instagram, click HERE 


  • To check out my LTK, click HERE


  • To check out my ShopMy, click HERE


  • To check out my Amazon Storefront, click HERE


  • Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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.</p><p>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.</p><h2>In this episode of The Purfect Sunday Podcast:</h2><ul><li><strong>Why we think glowing requires shrinking first</strong> — 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><strong>You don&#39;t need to lose weight first to start your glow up</strong> — 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><strong>The 6 real ingredients of a glow up</strong> — 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><strong>The real link between sleep and your goals</strong> — 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><strong>Wanting your body to look different doesn&#39;t cancel any of this out</strong> — why a body goal and your glow up can run side by side instead of one waiting on the other</li><li><strong>Why this was never about willpower</strong> — 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><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>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</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-75974732" rel="nofollow"><strong>MINI CAVATELLI CLUTCH BAG</strong></a><strong> </strong></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><ul><li><strong>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</strong></li></ul><p><br></p><ul><li>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul><p><br></p><ul><li>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li></ul><p><br></p><ul><li>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></li></ul><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 0d70fba6-f2d6-47ec-aa9f-2413b88f03fa https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/dc0ec558-8438-4072-a045-6c15fa60fd0a Sun, 02 Aug 2026 13:00:49 +0000 1272 false full 17. Romanticize Your Mornings: 6 Tiny Rituals That Will Make You Feel Like a Different Woman 17. Romanticize Your Mornings: 6 Tiny Rituals That Will Make You Feel Like a Different Woman 17 Monti Wheeler On Slowing Down the First 30 Minutes of Your Day — And Why That's Where Everything Else Starts 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's already behind before you'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'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'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't go right, and a reminder that your first thirty minutes belong to you before they belong to anyone else.

This Week's Self-Improvement Challenge: 

Pick just one of the six rituals — whichever one actually excites you, not the one you think you "should" do — and do it every morning this week before you touch your phone.


Sunday Obsessions

Mojave Ghost Body Mist


Loved This Episode?

If you'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.



  • Follow me on Substack HERE


  • To connect with Monti on Instagram, click HERE


  • To follow Purfect Sunday on Instagram, click HERE 


  • To check out my LTK, click HERE


  • To check out my ShopMy, click HERE


  • To check out my Amazon Storefront, click HERE


  • Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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?</p><p>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.</p><p>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. </p><p>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.</p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>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.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-73677864" rel="nofollow"><strong>Mojave Ghost Body Mist</strong></a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><ul><li><strong>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</strong></li></ul><p><br></p><ul><li>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></li></ul><p><br></p><ul><li>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></li></ul><p><br></p><ul><li>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></li></ul><p><br></p><ul><li>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></li></ul><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> fd8e41c1-f675-4df3-8783-1cd8d5ffece1 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/60d130a7-64c3-4c2a-b52d-067fee464ef0 Sun, 26 Jul 2026 13:00:58 +0000 1371 false full 16. The Art of the Solo Date (And Why You Should Stop Waiting for Company) 16. The Art of the Solo Date (And Why You Should Stop Waiting for Company) 16 Monti Wheeler On Dating Yourself, Building Real Confidence, and Why Your Own Company Is Worth Getting Dressed Up For How many things have you skipped — not because you couldn'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 "when someone can come with." 

In this episode, you'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'll walk away with a clear reframe on what a solo date actually is, the psychology behind why we'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:

  • What a solo date actually is (and isn'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
  • Why we wait for permission to live our own lives — the real root of solo-date anxiety, why it's about being witnessed rather than the activity itself, and everything you quietly lose every time you skip something out of embarrassment
  • 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
  • Treat yourself like someone you're trying to impress — why we'll dress up for a stranger before we'll dress up for ourselves, and how to raise your own standard for showing up
  • 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


This Week's Self-Improvement Challenge: 

Plan one solo date this week. Pick something you've genuinely been wanting to do, put it on the calendar like it's a real plan, get dressed like you mean it — and go.

It doesn't have to be big. It just has to be yours.


Sunday Obsessions

The Deodorant from Nécessaire 


Loved This Episode?

If you'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: join the Purfect Sunday Newsletter HERE

Follow me on Substack HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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; </p><p>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.</p><p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>What a solo date actually is (and isn&#39;t)</strong> — 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><strong>Why we wait for permission to live our own lives</strong> — 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><strong>The confidence a solo date builds that nothing else can</strong> — why enjoying your own company is <em>evidence</em>, not just a nice feeling, and how it makes you your own steady, reliable plan</li><li><strong>Treat yourself like someone you&#39;re trying to impress</strong> — 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><strong>How to actually plan one this week</strong> — 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><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>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.</p><p>It doesn&#39;t have to be big. It just has to be yours.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-71367343" rel="nofollow"><em>The Deodorant from Nécessaire</em></a> </p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for the women who are done playing small and ready to become the main character of their own life.</strong></p><p><br></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 78f267ec-4a97-41d6-a912-9c121a570d2e https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/aa344143-0811-4201-921c-47ef4d5f624b Sun, 19 Jul 2026 13:00:19 +0000 990 false full 15. Why You Always Need Something to Look Forward To 15. Why You Always Need Something to Look Forward To 15 Monti Wheeler On Anticipation, Everyday Joy, and Why the Little Things You're Excited About Are Doing More Work Than You Realize 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's not a coincidence — that's anticipation doing exactly what it's built to do. In this episode, you'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'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'm not a therapist or a life coach. I'm your Sunday friend. Take what's useful and leave the rest.


In this episode of The Purfect Sunday Podcast:

  • 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
  • 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
  • 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
  • The flip side: when "looking forward to it" becomes an escape hatch — the difference between healthy anticipation and using the future to avoid being present for today
  • Permission to be excited about "boring" things — dropping the "it's dumb but" instinct, and why getting joy out of small, easy things is a skill, not a character flaw
  • 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


Sunday Obsessions

High Frequency Wand 


This Week'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'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't, put one thing on the calendar today. It can be small. Just make sure there's something ahead of you that's yours.


Loved This Episode?

If you'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't care how they show up.


Never miss an update: join the Purfect Sunday Newsletter HERE

Follow me on Substack HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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.</p><p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Why anticipation matters more than it seems like it should</strong> — the psychology of why looking forward to something boosts your happiness and lowers your stress, and why most of the joy happens <em>before</em> the thing even happens, in the daydreaming and the countdown</li><li><strong>It does not have to be big</strong> — 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><strong>Why having everything instantly is quietly working against you</strong> — the case for building a little delay back into your life on purpose, and why the waiting was never just an inconvenience</li><li><strong>The flip side: when &#34;looking forward to it&#34; becomes an escape hatch</strong> — the difference between healthy anticipation and using the future to avoid being present for today</li><li><strong>Permission to be excited about &#34;boring&#34; things</strong> — 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><strong>How to actually build this into your week</strong> — 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><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://amzn.to/4guOOth" rel="nofollow"><strong><em>High Frequency Wand </em></strong></a></p><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>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?</p><p>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.</p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p><br></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> de5e11d8-43b1-4c44-8fe3-bf9c93b7a0b9 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/18470cf0-f1e9-4fb1-911f-fbb5f8fae877 Sun, 12 Jul 2026 13:00:54 +0000 1550 false full 14. Be the Woman Who Just Does the Thing 14. Be the Woman Who Just Does the Thing 14 Monti Wheeler On Overthinking, Saying Yes, and Why the Best Life Lessons Live on the Other Side of "Just Start" 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'd bet they all have one thing in common: you didn't overthink them. Now think about the flip side — the dinner you didn't go to, the trip you didn't book, the message you never sent. This week, we'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:

  • Overthinking is talking you out of your own life — how "being careful" is often just fear in a smarter outfit, and the one question to ask instead of running the worst-case scenario
  • The "I just need to learn a little more first" trap — where research turns into procrastination, and why confidence comes after you start, never before
  • Is it fear, or is it your gut? — how to actually tell the difference between fear and intuition, so "just do the thing" never means ignoring real red flags
  • Most decisions are reversible — so just go — the reframe that took the pressure off: speed where you can course-correct, care where you can't
  • Why starting is the whole secret — the three kinds of proof you collect every time you go for it, even when it doesn't go how you hoped
  • How to actually start when you're scared — the real tools: shrinking the first step, deciding before your brain builds its case, and acting before you feel ready
  • 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
  • Getting comfortable with discomfort — why growth and comfort rarely live in the same place, and how to build the habit on purpose


This Week's Self-Improvement Challenge: 

Pick one thing you've been wanting to do but are overthinking — Something that's a stretch but not unsafe.

This week, do it. Don't wait until you feel ready. Don't research it one more time. Just start, and figure out the rest along the way.


Sunday Obsessions

Pineapple Exfoliating Powder


Loved This Episode?

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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't care how they show up.


Never miss an update: join the Purfect Sunday Newsletter HERE

Follow me on Substack HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Overthinking is talking you out of your own life</strong> — 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><strong>The &#34;I just need to learn a little more first&#34; trap</strong> — where research turns into procrastination, and why confidence comes <em>after</em> you start, never before</li><li><strong>Is it fear, or is it your gut?</strong> — 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><strong>Most decisions are reversible — so just go</strong> — the reframe that took the pressure off: speed where you can course-correct, care where you can&#39;t</li><li><strong>Why starting is the whole secret</strong> — 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><strong>How to actually start when you&#39;re scared</strong> — the real tools: shrinking the first step, deciding before your brain builds its case, and acting before you feel ready</li><li><strong>What to do when it actually goes wrong</strong> — 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><strong>Getting comfortable with discomfort</strong> — why growth and comfort rarely live in the same place, and how to build the habit on purpose</li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>Pick one thing you&#39;ve been wanting to do but are overthinking — Something that&#39;s a stretch but not unsafe.</p><p>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.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-68926554" rel="nofollow"><strong>Pineapple Exfoliating Powder</strong></a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p><br></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 2a7c1fde-846b-4684-8130-1c7d9362167d https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/416b19cd-ab76-49aa-9332-b7fb3cf9fe67 Sun, 05 Jul 2026 13:00:54 +0000 1809 false full 13. Why You Really Spend — and How to Stop the Guilt Spiral 13. Why You Really Spend — and How to Stop the Guilt Spiral 13 Monti Wheeler On Emotional Spending, the Guilt That Follows, and How to Break the Cycle Ever bought something you didn'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'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'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:

  • Why we really spend — most spending was never about the thing; it's about a feeling we're trying to change (stress, sadness, boredom, loneliness, feeling invisible). The 11 pm cart isn't about the cart
  • The two kinds of money guilt — borrowed guilt that isn't yours and doesn't belong to who you are now, versus the honest signal after a reactive spree that's actually worth listening to. They need completely different responses
  • 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
  • Please, actually enjoy your life — why the goal isn't zero spending, and how to spend on the trips, the good meals, and the things you love with genuinely no guilt to feel


This Week's Self-Improvement Challenge: 

The next time you feel the urge to buy something you weren't planning on — pause, before you check out, and ask yourself one question: what am I feeling right now?


Sunday Obsessions

Mini Pill Box 


Loved This Episode?

If you'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't care how they show up.


Never miss an update: join the Purfect Sunday Newsletter HERE

Follow me on Substack HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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: <em>why did I do that?</em> This week is about the emotional side of money. Not budgeting or spreadsheets — the <em>feelings</em> underneath what we buy.</p><p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Why we really spend</strong> — 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><strong>The two kinds of money guilt</strong> — <em>borrowed guilt</em> that isn&#39;t yours and doesn&#39;t belong to who you are now, versus the <em>honest signal</em> after a reactive spree that&#39;s actually worth listening to. They need completely different responses</li><li><strong>How to break the cycle</strong> — 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 <em>at</em> your feelings</li><li><strong>Please, actually enjoy your life</strong> — 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><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>The next time you feel the urge to buy something you weren&#39;t planning on — <strong>pause, before you check out, and ask yourself one question: <em>what am I feeling right now?</em></strong></p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://amzn.to/4euZKWn" rel="nofollow"><strong>Mini Pill Box </strong></a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p><br></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 1266ccb6-0525-4508-860b-4b9c5fdafa16 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/7cb57218-d003-489c-b389-0d07f3a790e5 Sun, 28 Jun 2026 13:00:54 +0000 1092 false full 12. The Lessons You Keep From an Imperfect Dad 12. The Lessons You Keep From an Imperfect Dad 12 Monti Wheeler Not every dad was a good dad. Mine wasn't great— and this Father's Day episode is about what you can still carry forward when the man who raised you got a lot of it wrong. I'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'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:

  • 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
  • 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)
  • The heart of it all — whether an experience was good or bad comes down to how you frame it; the pain isn't wasted when you pull the lesson out of it
  • How to honor him this Father's Day — even if your dad is gone or it's complicated


This Week's Self-Improvement Challenge: 

Sit and think for a few minutes about the lessons or habits you learned from your dad — and how they've positively impacted your life.


Sunday Obsessions

Golden Hour Glow Body Oil


Loved This Episode?

If you'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't care how they show up.


Never miss an update: join the Purfect Sunday Newsletter HERE

Follow me on Substack HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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.</p><p>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. </p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>Why the lessons from your dad hit different</strong> — 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><strong>How to let the good <em>and</em> the bad set your standard</strong> — 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><strong>The heart of it all</strong> — 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><strong>How to honor him this Father&#39;s Day</strong> — even if your dad is gone or it&#39;s complicated</li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>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.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-64743605" rel="nofollow"><strong>Golden Hour Glow Body Oil</strong></a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p><br></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>Follow me on <strong>Substack </strong><a href="https://purfectsunday.substack.com/" rel="nofollow">HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 69669fd2-7c46-4c2c-aeda-754ae01c7a18 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/087108d2-e93e-45a0-a480-07d1db920e1c Sun, 21 Jun 2026 13:00:30 +0000 1327 false full 11. How to Feel Like Yourself Again This Summer 11. How to Feel Like Yourself Again This Summer 11 Monti Wheeler 7 Wellness Habits That Actually Work 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'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'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've been the whole time. The one who got quiet. The one you've been missing.

She didn'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:

  • The reframe that changes everything — the difference between optimization (becoming someone new) and recognition (coming home to the woman you've been all along), and why most wellness content sells you the wrong one
  • 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's or any tired-thyroid situation
  • 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't agree with you matters as much as what you add in
  • 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
  • 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
  • Habit 5: Pick up the hobby you abandoned — because hobbies are how you remember who you are when you're not being useful to anyone
  • Habit 6: The 3-things-I-noticed note — a daily attention practice that is not gratitude (you can notice what annoyed you, too — that's how you learn your own patterns and find your way back into your own life)
  • Habit 7: The Compass Question — the keystone of the whole episode, and the one to ask yourself every single morning: "What would the happiest, most carefree version of me do today — and what can I do to move myself toward her?"


This Week'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?"


Sunday Obsessions

THE MERMAID BRUSH - ESSENTIAL BOAR BRISTLE BRUSH


Loved This Episode?

If you'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't care how they show up.

Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>Have you ever caught a glimpse of yourself in a window and thought, just for a second — <em>where did she go?</em> Not because you didn&#39;t recognize her. Because you <em>barely</em> did — like the woman in the glass was a slightly more tired, slightly more careful, slightly more <em>muted</em> version of someone you used to know really well.</p><p>If that&#39;s ever happened to you, this episode is for you.</p><p>This is <em>not</em> another wellness episode about becoming a new, perfect, biohacked version of yourself. Just seven small, repeatable, almost-free habits to <strong>stop optimizing and start recognizing</strong> the woman you&#39;ve been the whole time. The one who got quiet. The one you&#39;ve been missing.</p><p>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.</p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>The reframe that changes everything</strong> — the difference between <em>optimization</em> (becoming someone new) and <em>recognition</em> (coming home to the woman you&#39;ve been all along), and why most wellness content sells you the wrong one</li><li><strong>Habit 1: Move the way that makes you happy</strong> — 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><strong>Habit 2: Eat with the season</strong> — 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><strong>Habit 3: Get quiet with your own thoughts</strong> — 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><strong>Habit 4: One standing solo plan a week</strong> — same day, same time, just yours — the simplest way to stop quietly disappearing from your own calendar</li><li><strong>Habit 5: Pick up the hobby you abandoned</strong> — because hobbies are how you remember who you are when you&#39;re not being useful to anyone</li><li><strong>Habit 6: The 3-things-I-noticed note</strong> — a daily attention practice that is <em>not</em> 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><strong>Habit 7: The Compass Question</strong> — the keystone of the whole episode, and the one to ask yourself every single morning: <em>&#34;What would the happiest, most carefree version of me do today — and what can I do to move myself toward her?&#34;</em></li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge: </strong></p><p>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;</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-63941873" rel="nofollow">THE MERMAID BRUSH - ESSENTIAL BOAR BRISTLE BRUSH</a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 5944f33d-484b-43cc-9728-357bb15d0afd https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/b290c9aa-fa32-4e14-8f82-2588ee12e1ad Sun, 14 Jun 2026 13:00:39 +0000 1490 false full 10. Becoming the Main Character of Your Own Life 10. Becoming the Main Character of Your Own Life 10 Monti Wheeler On Main Character Energy, the Supporting-Character Patterns We Slip Into, and the Small Moves That Hand You Back the Lead 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't about narcissism, or pretending your life is a movie, or becoming a louder kind of woman. It'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:

  • What main character energy actually is — and the three big misreads it isn't (it's not narcissism, it's not delusion, and it's not a personality — it's a posture you can choose on a Tuesday morning)
  • The supporting-character diagnostic — the sneaky patterns that feel like being a good person but are actually shrinking.
  • 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've just been treating her like she's a draft
  • The 9 main character moves — the thirty-second things you can start practicing today.
  • The one inner question — "What would the main character do?" — and why it bypasses all the noise of who-will-be-mad and goes straight to the truer choice


This Week'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't matter what — state your answer first, then ask theirs.


Sunday Obsessions

EADEM Le Chouchou Exfoliating + Softening Peptide Lip Balm


Loved This Episode?

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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't care how they show up.

Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>On this episode of The Purfect Sunday Podcast, Monti is talking about <strong>main character energy</strong>: 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.</p><p>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. </p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li><strong>What main character energy actually is</strong> — 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><strong>The supporting-character diagnostic</strong> — the sneaky patterns that feel like being a good person but are actually shrinking.</li><li><strong>The reframe that turns all of this from a project into a homecoming</strong> — 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><strong>The 9 main character moves</strong> — the thirty-second things you can start practicing today.</li><li><strong>The one inner question</strong> — <em>&#34;What would the main character do?&#34;</em> — and why it bypasses all the noise of who-will-be-mad and goes straight to the truer choice</li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge:</strong></p><p><strong>Three times this week, before you ask anyone else what they want, name your own preference out loud first.</strong> Dinner. The weekend. Friday night. A movie. A drink. Doesn&#39;t matter what — state <em>your</em> answer first, <em>then</em> ask theirs.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-63061410" rel="nofollow">EADEM Le Chouchou Exfoliating + Softening Peptide Lip Balm</a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> ab8cebee-34db-4d7a-b3cc-5f4b00c3bcfd https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/ed1b965c-1604-43f2-b915-3d6c946eb6fb Sun, 07 Jun 2026 13:00:26 +0000 1346 false full 9. The Friends I Outgrew This Year: On Outgrowing Friendships, the Four Drawers, and Red Flags 9. The Friends I Outgrew This Year: On Outgrowing Friendships, the Four Drawers, and Red Flags 9 Monti Wheeler If you've quietly outgrown a friend — felt that flicker of relief when a plan gets cancelled, noticed you're always the one initiating, or carried a friendship you can't quite name for years — this episode is for you. We're talking about outgrowing friendships, the four categories every friend lives in, the real red flags that mean it's time to leave, and how to end a friendship without a dramatic, confrontational scene.

This isn't about cutting people off or making anyone the villain. It'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'm your Sunday friend, not a therapist. Take what serves you and leave the rest.


In this episode of The Purfect Sunday Podcast: 

  • 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)
  • Why outgrowing people is the receipt for your own growth — the reframe that ends the "I must have done something wrong" spiral once and for all
  • 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's doing the maintenance, and how do you feel when you leave)
  • 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
  • The 4 drawers every friendship lives in — Inner Circle, Good Company, Context, and History — and why most friendship pain isn't betrayal, it's a filing error
  • The 5 real red flags it's time to end a friendship — she actively makes you smaller, what you tell her in private doesn't stay private, she doesn't respect your no, you're a little afraid of her, and the friendship has been one-way for years
  • How to actually end a friendship — the fade is a legitimate ending, you don't owe an explanation, the four-sentence script for when words are called for, and why the goodbye is for you, not for her


This Week's Self-Improvement Challenge

Pick the one friendship that'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's actually in today. Inner Circle, Good Company, Context, or History.


Sunday Obsessions

Vanilla Verve Illuminating Body Oil


Loved This Episode?

If you'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't care how they show up.

Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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 <strong>outgrowing friendships</strong>, the four categories every friend lives in, the real <strong>red flags</strong> that mean it&#39;s time to leave, and <strong>how to end a friendship</strong> without a dramatic, confrontational scene.</p><p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast: </strong></p><ul><li><strong>The three kinds of hard friendship</strong> — 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><strong>Why outgrowing people is the receipt for your own growth</strong> — the reframe that ends the &#34;I must have done something wrong&#34; spiral once and for all</li><li><strong>Friendship reciprocity, made usable</strong> — 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><strong>Good tired vs. bad drained</strong> — 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><strong>The 4 drawers every friendship lives in</strong> — Inner Circle, Good Company, Context, and History — and why most friendship pain isn&#39;t betrayal, it&#39;s a filing error</li><li><strong>The 5 real red flags it&#39;s time to end a friendship</strong> — 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><strong>How to actually end a friendship</strong> — the fade is a legitimate ending, you don&#39;t owe an explanation, the four-sentence script for when words <em>are</em> called for, and why the goodbye is for you, not for her</li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge</strong></p><p>Pick the <strong>one friendship that&#39;s been quietly sitting on your mind</strong> — and name its true drawer<strong>.</strong> Honestly. Not the drawer you wish it were in. Not the drawer it was in five years ago. The drawer it&#39;s <em>actually</em> in today. Inner Circle, Good Company, Context, or History.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-61531826" rel="nofollow">Vanilla Verve Illuminating Body Oil</a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><br></p><p>Subscribe so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p>Never miss an update: <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">join the Purfect Sunday Newsletter HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 9fbce6a6-ca73-408d-84de-5b55a4a0ee75 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/68b37c7d-9086-4bb8-91fe-3e0e36e625ea Sun, 31 May 2026 13:00:59 +0000 1689 false full 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 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 8 Monti Wheeler Every June, I promise myself I'll finally slow down. Every August I wonder where the summer went. Not this year. I'm not doing hot girl summer — and I'm not doing soft girl summer either. I'm doing my own summer: selective, intentional, mine.

The thing that actually makes that possible isn't a manifesto or a vision board. It's a short, boring, completely non-negotiable list of things I do every day, no matter what. This week I'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: 

  • Why hot girl summer and soft girl summer are both performance — and the reframe that changed how I structure my whole life
  • 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
  • 3 frameworks to build your own list — the energy audit, what falls apart first, and the past version of you
  • The difference between being easy and being clear — and why that distinction matters all summer
  • Why non-negotiables are what make the rest of your life feel free


This Week's Self-Improvement Challenge

Pick one non-negotiable — the one you've been quietly skipping — and do it every single day for seven days. Just one. That's the whole assignment.


Sunday Obsessions

Ancient Minerals Magnesium Oil


Loved This Episode?

If you'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't care how they show up.


Never miss an update: join the Purfect Sunday Newsletter HERE

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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.</p><p>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.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast: </strong></p><ul><li><strong>Why hot girl summer and soft girl summer are both performance</strong> — and the reframe that changed how I structure my whole life</li><li><strong>My 7 daily non-negotiables</strong> — 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><strong>3 frameworks to build your own list</strong> — the energy audit, what falls apart first, and the past version of you</li><li><strong>The difference between being easy and being clear </strong>— and why that distinction matters all summer</li><li><strong>Why non-negotiables are what make the rest of your life feel free</strong></li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge</strong></p><p>Pick 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.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://amzn.to/3Q1v7hH" rel="nofollow">Ancient Minerals Magnesium Oil</a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p><br></p><p>Never miss an update: join the <a href="https://purfectsunday.myflodesk.com/wx4xjg540k" rel="nofollow">Purfect Sunday Newsletter HERE</a></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 49b2afd4-488e-4376-ac5c-184e6f49008e https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/42760fc1-7060-4515-bb35-d0a794fd0743 Sun, 24 May 2026 13:00:33 +0000 1737 false full 7. The Year I Got My Body Back: What I Actually Did to Stop Feeling Tired, Puffy, and Foggy 7. The Year I Got My Body Back: What I Actually Did to Stop Feeling Tired, Puffy, and Foggy 7 Monti Wheeler If you've spent the last few summers feeling tired, puffy, foggy, and dreading being in your own body — this episode is for you. Today, we'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't a crash diet, a cleanse, or a 30-day program. It'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'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 & Bloat

  • The real reason you'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's in the mix)
  • Stress vs. dysregulation — the reframe that changes everything about how you approach "self care."
  • 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
  • A real summer day — exactly what this rhythm looks like in practice when life gets hotter, busier, and louder
  • Your body is not betraying you — the gentle, grounding truth I want every exhausted woman to hear before summer starts


Loved This Episode?

If you'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

Organic Ceylon Cloves

Root Comb Applicator Bottle


Products Mentioned


The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.


To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>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, <strong>chronic cortisol</strong> 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.</p><p>This isn&#39;t a crash diet, a cleanse, or a 30-day program. It&#39;s a real-life playbook for <strong>nervous system regulation, cortisol balance, and getting your energy back</strong> — 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 <em>living</em> again.</p><p><br></p><p><strong>In this episode of The Purfect Sunday Podcast: The 8-Step Playbook to Heal Your Cortisol, Energy &amp; Bloat</strong></p><ul><li><strong>The real reason you&#39;re tired even after sleeping</strong> — 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><strong>Stress vs. dysregulation</strong> — the reframe that changes everything about how you approach &#34;self care.&#34;</li><li><strong>The full 8-step playbook</strong> — 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><strong>A real summer day</strong> — exactly what this rhythm looks like in practice when life gets hotter, busier, and louder</li><li><strong>Your body is not betraying you</strong> — the gentle, grounding truth I want every exhausted woman to hear before summer starts</li></ul><p><br></p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a 5-star rating ⭐⭐⭐⭐⭐ and a review mean the world and help more women find the show.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://amzn.to/4wz4mlb" rel="nofollow">Organic Ceylon Cloves</a></p><p><a href="https://amzn.to/49Tg2FB" rel="nofollow">Root Comb Applicator Bottle</a></p><p><br></p><p><strong>Products Mentioned</strong></p><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><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up.</strong></p><p><br></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em></strong>💛</p> 96c856af-3686-4a47-af3c-1e3fa2ef7f18 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/147a841f-8f37-4a74-abca-00b000d7b575 Sun, 17 May 2026 13:00:35 +0000 1800 false full 6. The Mother I Was Given vs. The Mother I Needed 6. The Mother I Was Given vs. The Mother I Needed 6 Monti Wheeler A Mother's Day Conversation About Mother Wounds, Eldest Daughter Syndrome, and the Mothers We Didn't Get to Have Some women wake up on Mother's Day excited to celebrate. Others wake up and brace themselves. If you're the second kind — this Sunday conversation is for you.

In Episode 6 of The Purfect Sunday Podcast, Monti opens up about the truth of her own mother — who passed away 11 years ago, before their hard relationship was ever healed. As the eldest daughter of six, Monti was needed to help raise everyone else before she was ever old enough to be a daughter herself. If any part of that resonates — eldest daughter syndrome, parentification, the mother wound, or just the slow realization that the mother you got isn't the mother you needed — pull up a chair.

This is a vulnerable, slow, gentle episode. We're unpacking what mother wounds actually are and the different shapes they take. She talks about the specific grief of losing a parent before the relationship was ever repaired — and the term that finally gave her language for it: disenfranchised grief. She lands the episode on three things she wants every woman who finds Mother's Day complicated to walk away with.

This isn't an episode about blame. It's an episode about both/and — acknowledging that your mother probably did her best, and that her best wasn't enough, and that both can be true at the same time.

In this episode of The Purfect Sunday Podcast:

  • What a mother wound actually is — and the different shapes it takes
  • Eldest daughter syndrome and parentification: why being "the responsible one" was never your job
  • Why your mother likely carries her own unhealed mother wound
  • Disenfranchised grief: the language for losing a parent before reconciliation
  • The both/and that frees you — she did her best AND it wasn't enough
  • A weekly challenge for women who find Mother's Day hard
  • The three takeaways Monti wants you to leave with today


If this episode of The Purfect Sunday Podcast finds you on the morning you needed it, please share it with one woman in your life who might be sitting with the same thing. And if you haven't already, follow The Purfect Sunday Podcast on Apple Podcasts, Spotify, or wherever you listen — a new episode drops every Sunday.

Loved This Episode?

If you're enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast.

Subscribe so you never miss a new episode of The Purfect Sunday Podcast.


Sunday Obsessions

Reusable Silicone Eye Patches

The Ordinary Caffeine Solution

Benefiance Wrinkle Smoothing Eye Cream

100% Silk Sleep Mask


The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up.



To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p>Some women wake up on Mother&#39;s Day excited to celebrate. Others wake up and brace themselves. If you&#39;re the second kind — this Sunday conversation is for you.</p><p>In Episode 6 of The Purfect Sunday Podcast, Monti opens up about the truth of her own mother — who passed away 11 years ago, before their hard relationship was ever healed. As the eldest daughter of six, Monti was needed to help raise everyone else before she was ever old enough to be a daughter herself. If any part of that resonates — eldest daughter syndrome, parentification, the mother wound, or just the slow realization that the mother you got isn&#39;t the mother you needed — pull up a chair.</p><p>This is a vulnerable, slow, gentle episode. We&#39;re unpacking what mother wounds actually are and the different shapes they take. She talks about the specific grief of losing a parent before the relationship was ever repaired — and the term that finally gave her language for it: <strong>disenfranchised grief</strong>. She lands the episode on three things she wants every woman who finds Mother&#39;s Day complicated to walk away with.</p><p>This isn&#39;t an episode about blame. It&#39;s an episode about <em>both/and</em> — acknowledging that your mother probably did her best, and that her best wasn&#39;t enough, and that both can be true at the same time.</p><p><strong>In this episode of The Purfect Sunday Podcast:</strong></p><ul><li>What a mother wound actually is — and the different shapes it takes</li><li>Eldest daughter syndrome and parentification: why being &#34;the responsible one&#34; was never your job</li><li>Why your mother likely carries her own unhealed mother wound</li><li>Disenfranchised grief: the language for losing a parent before reconciliation</li><li>The both/and that frees you — she did her best AND it wasn&#39;t enough</li><li>A weekly challenge for women who find Mother&#39;s Day hard</li><li>The three takeaways Monti wants you to leave with today</li></ul><p><br></p><p>If this episode of The Purfect Sunday Podcast finds you on the morning you needed it, please share it with one woman in your life who might be sitting with the same thing. And if you haven&#39;t already, follow The Purfect Sunday Podcast on Apple Podcasts, Spotify, or wherever you listen — a new episode drops every Sunday.</p><p><strong>Loved This Episode?</strong></p><p>If you&#39;re enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast.</p><p><br></p><p><strong>Sunday Obsessions</strong></p><p><a href="https://go.shopmy.us/p-56698653" rel="nofollow">Reusable Silicone Eye Patches</a></p><p><a href="https://go.shopmy.us/p-56698741" rel="nofollow">The Ordinary Caffeine Solution</a></p><p><a href="https://rstyle.me/+oENBxT_wRveYNoXFdBhuWQ" rel="nofollow">Benefiance Wrinkle Smoothing Eye Cream</a></p><p><a href="https://rstyle.me/+8Em-9rJUu2NgYVNEt7OsuQ" rel="nofollow">100% Silk Sleep Mask</a></p><p><br></p><p><strong>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. </strong></p><p><strong></strong></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em>💛</strong></p> 13dd68f6-7553-4341-8477-5dd7d543b777 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/1e8f8b6f-f475-4e6f-898c-817560fed5b0 Sun, 10 May 2026 13:00:12 +0000 1062 true full 5. She Has Something: The Psychology of Looking Like a Woman Who Has Her Life Together 5. She Has Something: The Psychology of Looking Like a Woman Who Has Her Life Together 5 Monti Wheeler "There's a kind of self-help that thinks the second you start caring about your appearance, you've abandoned the inner work. I think they have it exactly backward."

Why are some women instantly read as confident, capable, and put-together — even before they've said a word? It's not better genes, more money, or hours in front of the mirror. It's the Halo Effect — and once you understand the psychology behind it, you can use it in your own life without overhauling anything.

In this Sunday's episode, I'm walking through what the Halo Effect actually is, why it shapes how the world responds to women, and the six small, high-impact beauty habits that consistently make a woman look like she has her life together — skincare, grooming, hair, makeup, scent, and the way you dress your body. I'm also sharing the part most beauty content leaves out — the inner halo. Because what reads to other people as "she has something" isn't performance. It's what happens to you when you start consistently keeping promises to yourself, even at the bathroom sink at 11 p.m.

This is one for the woman who wants to grow as a person and show up looking like herself, but better. No PhD. No clinical expert. Just one woman sharing what she's actually paid attention to.

In this episode:

  • What the Halo Effect is, why it works, and how it shapes everything from job interviews to dating
  • The reverse halo effect (or "horn effect") — and why it matters
  • The six highest-impact habits to focus on: skincare, brows/nails/lips, hair, makeup, signature scent, and clothes
  • The "2 out of 3" rule that keeps you looking polished even on hard days
  • The inner halo — how consistent self-care quietly changes how you walk through the world


This Week's Self-Improvement Challenge

Choose one or two habits from today's episode and practice them every day for seven days. Notice how you feel, how people respond, and what shifts inside. Small, consistent actions are how real confidence gets built.

Sunday Obsession 

Jan Marini SkinSolutions NeuroSmooth Face Serum


The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don't care how they show up. New episodes every Sunday morning. Hosted by Monti—

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fashion, fitness, self-care routines, and glow-up habits at www.PurfectSunday.com


Loved This Episode?

If this resonated with you, share it with a woman in your life who needs to hear it. And if you're enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast.

Subscribe so you never miss a new episode of The Purfect Sunday Podcast.

Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. 💛

]]> <p><em>&#34;There&#39;s a kind of self-help that thinks the second you start caring about your appearance, you&#39;ve abandoned the inner work. I think they have it exactly backward.&#34;</em></p><p>Why are some women instantly read as confident, capable, and put-together — even before they&#39;ve said a word? It&#39;s not better genes, more money, or hours in front of the mirror. It&#39;s the <strong>Halo Effect</strong> — and once you understand the psychology behind it, you can use it in your own life without overhauling anything.</p><p>In this Sunday&#39;s episode, I&#39;m walking through what the Halo Effect actually is, why it shapes how the world responds to women, and the six small, high-impact beauty habits that consistently make a woman look like she has her life together — skincare, grooming, hair, makeup, scent, and the way you dress your body. I&#39;m also sharing the part most beauty content leaves out — the <em>inner halo.</em> Because what reads to other people as &#34;she has something&#34; isn&#39;t performance. It&#39;s what happens to you when you start consistently keeping promises to yourself, even at the bathroom sink at 11 p.m.</p><p>This is one for the woman who wants to grow as a person <em>and</em> show up looking like herself, but better. No PhD. No clinical expert. Just one woman sharing what she&#39;s actually paid attention to.</p><p><strong>In this episode:</strong></p><ul><li>What the Halo Effect is, why it works, and how it shapes everything from job interviews to dating</li><li>The reverse halo effect (or &#34;horn effect&#34;) — and why it matters</li><li>The six highest-impact habits to focus on: skincare, brows/nails/lips, hair, makeup, signature scent, and clothes</li><li>The &#34;2 out of 3&#34; rule that keeps you looking polished even on hard days</li><li>The <em>inner halo</em> — how consistent self-care quietly changes how you walk through the world</li></ul><p><br></p><p><strong>This Week&#39;s Self-Improvement Challenge</strong></p><p>Choose one or two habits from today&#39;s episode and practice them every day for seven days. Notice how you feel, how people respond, and what shifts inside. Small, consistent actions are how real confidence gets built.</p><p><strong>Sunday Obsession </strong></p><p><a href="https://rstyle.me/+R2lcTYiNJVNg1HaRYcwgFw" rel="nofollow">Jan Marini SkinSolutions NeuroSmooth Face Serum</a></p><p><br></p><p>The Purfect Sunday Podcast is for women who want to grow as people, without pretending they don&#39;t care how they show up. New episodes every Sunday morning. Hosted by Monti—</p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fashion, fitness, self-care routines, and glow-up habits</strong> at <a href="http://www.purfectsunday.com/" rel="nofollow">www.PurfectSunday.com</a></p><p><br></p><p><strong>Loved This Episode?</strong></p><p>If this resonated with you, share it with a woman in your life who needs to hear it. And if you&#39;re enjoying the show, a ⭐⭐⭐⭐⭐ rating and review means the world and helps more women find the podcast.</p><p><strong>Subscribe</strong> so you never miss a new episode of The Purfect Sunday Podcast.</p><p><em>Thank you for spending your Sunday with me. I hope you have a Purfect Sunday. </em>💛</p> 5a799da2-d8c7-4eeb-87b4-15b9fc4783db https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/21d7163c-e7f8-498d-b0f1-11d3b91adb81 Sun, 03 May 2026 13:00:17 +0000 1662 true full 4. The Mindset Shifts That Change How You Live, Move & Protect Your Energy (Part 3) 4. The Mindset Shifts That Change How You Live, Move & Protect Your Energy (Part 3) 4 Monti Wheeler

In this final part of the 3-part series, we’re diving into the mindset shifts that quietly—but powerfully—change how you move through life, protect your energy, and show up for yourself daily.

Because real transformation isn’t always loud or dramatic…

It’s often built through small internal shifts that reshape your thoughts, habits, and emotional responses.

In this episode, we explore how to:

  • Stop believing every thought your mind tells you
  • Release the need for external validation
  • Build lasting change through tiny daily habits
  • Practice self-kindness in a deeper, more intentional way
  • Set boundaries by unsubscribing from chaos


If you’re ready to feel more grounded, clear, and in control of your energy—this episode will meet you exactly where you are.


What We Cover in This Episode

  • Why not every thought is true (and how to challenge your inner dialogue)
  • How to stop seeking validation and trust your own path
  • The power of small habits and how they compound over time
  • What self-kindness actually looks like in daily life
  • How to protect your peace by filtering what you consume
  • Why your environment (digital + social) impacts your mental state
  • Creating intentional morning and evening routines for clarity and calm


-This Week’s Challenge

Choose one mindset shift from this episode and intentionally practice it this week.

Maybe that looks like:

  • Questioning negative thoughts instead of believing them
  • Logging off earlier at night
  • Speaking to yourself with more compassion
  • Or committing to one small habit daily

Tiny shifts → lasting change.


Specific Items Mentioned in Episode 

Higher Dose Infrared PEMF Mat


-Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

]]> <p><br></p><p>In this final part of the 3-part series, we’re diving into the <strong>mindset shifts that quietly—but powerfully—change how you move through life, protect your energy, and show up for yourself daily.</strong></p><p>Because real transformation isn’t always loud or dramatic…</p><p>It’s often built through <strong>small internal shifts</strong> that reshape your thoughts, habits, and emotional responses.</p><p>In this episode, we explore how to:</p><ul><li>Stop believing every thought your mind tells you</li><li>Release the need for external validation</li><li>Build lasting change through <strong>tiny daily habits</strong></li><li>Practice <strong>self-kindness</strong> in a deeper, more intentional way</li><li>Set boundaries by <strong>unsubscribing from chaos</strong></li></ul><p><br></p><p>If you’re ready to feel more grounded, clear, and in control of your energy—this episode will meet you exactly where you are.</p><p><br></p><p><strong>What We Cover in This Episode</strong></p><ul><li>Why <strong>not every thought is true</strong> (and how to challenge your inner dialogue)</li><li>How to stop seeking validation and trust your own path</li><li>The power of <strong>small habits</strong> and how they compound over time</li><li>What <strong>self-kindness</strong> actually looks like in daily life</li><li>How to protect your peace by <strong>filtering what you consume</strong></li><li>Why your environment (digital + social) impacts your mental state</li><li>Creating intentional <strong>morning and evening routines</strong> for clarity and calm</li></ul><p><br></p><p><strong>-This Week’s Challenge</strong></p><p>Choose <strong>one mindset shift</strong> from this episode and intentionally practice it this week.</p><p>Maybe that looks like:</p><ul><li>Questioning negative thoughts instead of believing them</li><li>Logging off earlier at night</li><li>Speaking to yourself with more compassion</li><li>Or committing to one small habit daily</li></ul><p><strong>Tiny shifts → lasting change.</strong></p><p><br></p><p><strong>Specific Items Mentioned in Episode </strong></p><p><a href="https://go.shopmy.us/p-52899498" rel="nofollow">Higher Dose Infrared PEMF Mat</a></p><p><br></p><p><strong>-Leave us a 5-STAR review </strong></p><p><strong>(with a compliment—It’s greatly appreciated and I read them all!)</strong></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s</strong> at <a href="http://www.PurfectSunday.com" rel="nofollow">www.PurfectSunday.com</a></p> 780f33ab-db96-4b6d-be96-b034ffedba9b https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/a40ea2e1-abb5-4855-8ac8-b17fe2337061 Wed, 22 Apr 2026 12:02:05 +0000 845 false full 3. Mindset Shifts for More Peace, Confidence & Emotional Balance (Part 2) 3. Mindset Shifts for More Peace, Confidence & Emotional Balance (Part 2) 3 Monti Wheeler In this episode of The Purfect Sunday Podcast, we’re continuing the conversation on powerful mindset shifts that can truly transform your life from the inside out.

If you’ve been craving more peace, stronger boundaries, deeper self-trust, and emotional stability in your everyday life… this episode is for you.

We’re diving into 5 life-changing mindset shifts that will help you:

  • Regulate your nervous system
  • Release the pressure to rush your growth
  • Set boundaries without guilt
  • Embrace personal evolution
  • Protect your energy unapologetically


These aren’t overwhelming life overhauls. They’re simple, intentional shifts that—when practiced daily—can completely change how you experience your life.

What We Cover in This Episode

  • Why peace is a choice, not a circumstance
  • How to create micro-moments of calm in your daily routine
  • The truth about slow growth (and why it’s actually powerful)
  • How to set boundaries without over-explaining
  • Why “no” is a complete sentence
  • Letting go of old identities and giving yourself permission to evolve
  • Understanding why your growth can trigger others
  • How to protect your energy and limit access to your time
  • The connection between your environment and your emotional well-being


-This Week’s Challenge

Choose one mindset shift from this episode and intentionally practice it this week.

Start small. Stay consistent.

And notice how your energy, mood, and mindset begin to shift.


Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE 

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

]]> <p>In this episode of <strong>The Purfect Sunday Podcast</strong>, we’re continuing the conversation on <strong>powerful mindset shifts</strong> that can truly transform your life from the inside out.</p><p>If you’ve been craving more <strong>peace</strong>, stronger <strong>boundaries</strong>, deeper <strong>self-trust</strong>, and emotional stability in your everyday life… this episode is for you.</p><p>We’re diving into <strong>5 life-changing mindset shifts</strong> that will help you:</p><ul><li><strong>Regulate your nervous system</strong></li><li><strong>Release the pressure to rush your growth</strong></li><li><strong>Set boundaries without guilt</strong></li><li><strong>Embrace personal evolution</strong></li><li><strong>Protect your energy unapologetically</strong></li></ul><p><br></p><p>These aren’t overwhelming life overhauls. They’re <strong>simple, intentional shifts</strong> that—when practiced daily—can completely change how you experience your life.</p><p><strong>What We Cover in This Episode</strong></p><ul><li>Why <strong>peace is a choice, not a circumstance</strong></li><li>How to create <strong>micro-moments of calm</strong> in your daily routine</li><li>The truth about <strong>slow growth</strong> (and why it’s actually powerful)</li><li>How to set <strong>boundaries without over-explaining</strong></li><li>Why <strong>“no” is a complete sentence</strong></li><li>Letting go of old identities and giving yourself permission to <strong>evolve</strong></li><li>Understanding why your growth can trigger others</li><li>How to <strong>protect your energy</strong> and limit access to your time</li><li>The connection between your environment and your emotional well-being</li></ul><p><br></p><p><strong>-This Week’s Challenge</strong></p><p>Choose <strong>one mindset shift</strong> from this episode and intentionally practice it this week.</p><p>Start small. Stay consistent.</p><p>And notice how your <strong>energy, mood, and mindset begin to shift.</strong></p><p><br></p><p><strong>Leave us a 5-STAR review </strong></p><p><strong>(with a compliment—It’s greatly appreciated and I read them all!)</strong></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on <strong>Instagram, </strong>click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE </a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s</strong> at <a href="http://www.PurfectSunday.com" rel="nofollow">www.PurfectSunday.com</a></p> 203a2268-8c34-44da-955c-eb3c3fbb10d5 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/f18aeb2d-e712-4583-b0fb-0bf1c81f0fff Wed, 22 Apr 2026 12:01:09 +0000 1061 true full 2. Tiny Mindset Shifts That Instantly Elevate Your Energy & Outlook (Part 1) 2. Tiny Mindset Shifts That Instantly Elevate Your Energy & Outlook (Part 1) 2 Monti Wheeler In this episode, Monti shares 5 powerful mindset shifts that can completely change how you experience your daily life—without requiring money, major life changes, or complicated routines.

Because sometimes the biggest breakthroughs come from the smallest internal shifts.

If you’ve been feeling overwhelmed, stuck, or out of alignment—this episode is your reset.

What You’ll Learn in This Episode

  • How shifting from “I have to” → “I get to” can instantly improve your mindset
  • Why you’re not behind in life—you’re aligning with your own timeline
  • The truth about rest, burnout, and nervous system regulation
  • How to trust that what’s meant for you won’t require forcing
  • Why you don’t need to respond to everything immediately to protect your peace and energy


This Week’s Challenge

Choose one mindset shift from this episode and intentionally practice it throughout your week. Small shifts → massive change.


Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)

To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE

To check out my LTK, click HERE

To check out my ShopMy, click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

]]> <p>In this episode, <strong>Monti</strong> shares <strong>5 powerful mindset shifts</strong> that can completely change how you experience your daily life—without requiring money, major life changes, or complicated routines.</p><p>Because sometimes the biggest breakthroughs come from the smallest internal shifts.</p><p>If you’ve been feeling overwhelmed, stuck, or out of alignment—this episode is your reset.</p><p><strong>What You’ll Learn in This Episode</strong></p><ul><li>How shifting from <strong>“I have to” → “I get to”</strong> can instantly improve your mindset</li><li>Why you’re <strong>not behind in life</strong>—you’re aligning with your own timeline</li><li>The truth about <strong>rest, burnout, and nervous system regulation</strong></li><li>How to trust that <strong>what’s meant for you won’t require forcing</strong></li><li>Why you don’t need to respond to everything immediately to protect your <strong>peace and energy</strong></li></ul><p><br></p><p><strong>This Week’s Challenge</strong></p><p>Choose <strong>one mindset shift</strong> from this episode and intentionally practice it throughout your week. Small shifts → <strong>massive change.</strong></p><p><br></p><p><strong>Leave us a 5-STAR review </strong></p><p><strong>(with a compliment—It’s greatly appreciated and I read them all!)</strong></p><p>To connect with Monti on <strong>Instagram</strong>, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on<strong> Instagram</strong>, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE</a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy,</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s</strong> at <a href="http://www.PurfectSunday.com" rel="nofollow">www.PurfectSunday.com</a></p> 76b75d24-3dc0-417d-afa5-4978c003b853 https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/d5eaea2d-ac45-4e21-be48-bfd4ff10c5b5 Wed, 22 Apr 2026 12:00:40 +0000 894 false full 1. 6 Game-Changing Wellness Habits to Upgrade Your Daily Routine (Energy, Glow & Balance) 1. 6 Game-Changing Wellness Habits to Upgrade Your Daily Routine (Energy, Glow & Balance) 1 Monti Wheeler In this first episode, Monti breaks down 6 simple yet powerful wellness habits that can transform your energy, mood, and overall glow—without overwhelming your routine.

Because real transformation doesn’t come from doing everything perfectly…

It comes from doing the right small things consistently. If you’ve ever felt like you need to completely overhaul your life to feel better—this episode is your reset.

What You’ll Learn in This Episode

  • How tiny daily habits can create massive lifestyle shifts
  • The connection between hydration, energy levels, and glowing skin
  • Why walking is one of the most underrated wellness habits
  • How to support your lymphatic system for less puffiness + more energy
  • The truth about sleep routines for women’s health
  • How journaling can improve your mental health, clarity, and manifestation
  • Why strong boundaries are essential for protecting your peace and energy



This Week’s Challenge

Pick one small habit from this episode and stay consistent with it this week.


-Leave us a 5-STAR review 

(with a compliment—It’s greatly appreciated and I read them all!)


Specific Items Mentioned in Episode



To connect with Monti on Instagram, click HERE

To follow Purfect Sunday on Instagram, click HERE

To check out my LTK, click HERE

To check out my ShopMy click HERE

To check out my Amazon Storefront, click HERE

Explore more on health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s at www.PurfectSunday.com

]]> <p>In this first episode, <strong>Monti</strong> breaks down <strong>6 simple yet powerful wellness habits</strong> that can transform your <strong>energy, mood, and overall glow</strong>—without overwhelming your routine.</p><p>Because real transformation doesn’t come from doing everything perfectly…</p><p>It comes from doing the <strong>right small things consistently. </strong>If you’ve ever felt like you need to completely overhaul your life to feel better—this episode is your reset.</p><p><strong>What You’ll Learn in This Episode</strong></p><ul><li>How <strong>tiny daily habits</strong> can create <strong>massive lifestyle shifts</strong></li><li>The connection between <strong>hydration, energy levels, and glowing skin</strong></li><li>Why <strong>walking</strong> is one of the most underrated <strong>wellness habits</strong></li><li>How to support your <strong>lymphatic system</strong> for less puffiness + more energy</li><li>The truth about <strong>sleep routines for women’s health</strong></li><li>How <strong>journaling</strong> can improve your <strong>mental health, clarity, and manifestation</strong></li><li>Why <strong>strong boundaries</strong> are essential for protecting your <strong>peace and energy</strong></li></ul><p><br></p><p><br></p><p><strong>This Week’s Challenge</strong></p><p>Pick <strong>one small habit</strong> from this episode and stay consistent with it this week.</p><p><br></p><p><strong>-Leave us a 5-STAR review </strong></p><p><strong>(with a compliment—It’s greatly appreciated and I read them all!)</strong></p><p><br></p><p><strong>Specific Items Mentioned in Episode</strong></p><ul><li><a href="https://go.shopmy.us/p-52873398" rel="nofollow">Kiehl&#39;s SPF 50 Sunscreen</a></li><li><a href="https://amzn.to/3QeAytp" rel="nofollow">LMNT Zero Sugar Electrolytes</a></li><li><a href="https://amzn.to/3OIwuBd" rel="nofollow">Hydro Flask Water Bottles</a></li><li><a href="https://go.shopmy.us/p-52876382" rel="nofollow">Gua Sha Stone</a></li><li><a href="https://go.shopmy.us/p-52876475" rel="nofollow">Hatch Alarm Clock</a></li></ul><p><br></p><p><br></p><p>To connect with Monti on Instagram, click <a href="https://www.instagram.com/monti_wheeler/" rel="nofollow">HERE</a></p><p>To follow Purfect Sunday on Instagram, click <a href="https://www.instagram.com/purfect_sunday/" rel="nofollow">HERE</a></p><p>To check out my<strong> LTK</strong>, click <a href="https://www.shopltk.com/explore/monti_wheeler" rel="nofollow">HERE</a></p><p>To check out my <strong>ShopMy</strong> click <a href="https://shopmy.us/shop/montiwheeler?Section_id=198181&tab=collections" rel="nofollow">HERE</a></p><p>To check out my <strong>Amazon Storefront,</strong> click <a href="https://a.co/d/04ruj5n4" rel="nofollow">HERE</a></p><p>Explore more on <strong>health, fitness, self-care routines, glow-up habits, and living well with Hashimoto’s</strong> at <a href="http://www.PurfectSunday.com" rel="nofollow">www.PurfectSunday.com</a></p> cd502b30-fc66-4cef-a916-7ba4b325d7dd https://redcircle.com/shows/469e5a35-14c4-4bc4-904e-043355701d9d/episodes/652e1edf-603f-4caf-a48a-f25a7d25933e Thu, 16 Apr 2026 01:50:01 +0000 1153 true