I’m Kathy Covington—founder of Mantra Fitness® & The Mantra Method™—a global movement designed to transform not just your body, but your entire way of being. This podcast is an invitation to slow down, tune in, and move with intention. Each week, we explore the intersection of physiology, psychology, and soulful practice—because true transformation goes far beyond the workout. You’ll hear from experts in wellness, neuroscience, spirituality, and leadership— as well as Mantra clients whose lives have been changed from the inside out. Together, we’ll uncover how to embody strength, cultivate presence, and live a life rich in meaning. This is your space to reconnect with what truly moves you. Let’s begin.
Embodied With Kathy Covington
Claim This Podcastby Kathy Covington
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15 episodes
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Podcast Overview
I’m Kathy Covington—founder of Mantra Fitness® & The Mantra Method™—a global movement designed to transform not just your body, but your entire way of being. This podcast is an invitation to slow down, tune in, and move with intention. Each week, we explore the intersection of physiology, psychology, and soulful practice—because true transformation goes far beyond the workout. You’ll hear from experts in wellness, neuroscience, spirituality, and leadership— as well as Mantra clients whose lives have been changed from the inside out. Together, we’ll uncover how to embody strength, cultivate presence, and live a life rich in meaning. This is your space to reconnect with what truly moves you. Let’s begin.
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Publishing Since
7/8/2025
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Recent Episodes
June 24, 2026
Ep. 15: Rewire Your Nervous System: Breathwork, Body Programming & the Path to Powerful Living
<p>Welcome to the Embodied podcast! I’m Kathy Covington, and today I’m joined by Mark Worster, a Marine veteran, registered nurse, former tech CEO, and breathwork facilitator. Mark and I dive into how early-life “hidden vows” that form in those first seven years, when we’re like little sponges in a theta-like, hypnotic state, can shape the patterns that follow us through life. Mark shares his own story of believing he was unlovable, a belief that fueled his success but also led to repeated relationship struggles and even depression that didn’t respond to treatment.</p><p>We talk about the difference between implicit (felt) memory and explicit memory, and how breathwork, or consciously working with our breath, can help us shift our nervous system and access what’s beneath the surface. Mark walks us through holotropic and rebirthing-style breathwork, the science behind it, like what happens to CO2 levels, the prefrontal cortex, and the limbic system, and why safety and knowing your limits are so important. He also shares simple tools for regulation, such as slowing your exhale or trying a “one-minute breath,” and we touch on why set and setting matter so much in psychedelic work. We wrap up with the reminder that each of us is whole, complete, and perfect, and we’ll let you know how to connect with both Mark and me.</p><p></p><p>00:00 Science Meets Soul Intro</p><p>00:55 Meet Mark Worster</p><p>03:48 Hidden Vows Unlovable</p><p>05:16 Why First Seven Years</p><p>07:36 Ego Safety Patterns</p><p>11:31 Implicit Memory Science</p><p>14:31 Breathwork Defined</p><p>15:51 Nervous System Breath</p><p>20:15 Holotropic Origins</p><p>23:57 Rebirthing Birth Imprints</p><p>26:33 Breathwork Journey Story</p><p>27:23 Physiology Altered States</p><p>30:14 Beyond Separation Identity</p><p>31:31 First Breathwork Session</p><p>32:17 Letting Go and Dropping In</p><p>33:58 Grief Release Story</p><p>35:27 Safety and Contraindications</p><p>36:47 Breathwork vs Psychedelics</p><p>37:46 Breathwork for Pilates</p><p>40:44 Parasympathetic Exhale Key</p><p>41:45 Coherence and Breath Styles</p><p>43:55 Dysregulated Nervous System</p><p>46:21 One Minute Breath Reset</p><p>48:13 Qero Healing Meets Medicine</p><p>50:40 Psychedelics Set and Setting</p><p>53:43 Apps and How to Find Mark</p><p>55:58 Final Takeaway and Wrap Up</p><p></p><h3><strong>About Today's Guest</strong></h3><p><strong>Mark Worster</strong> is a U.S. Marine Corps veteran, former Inc. 500 tech CEO, and past President of EO Boston who now serves as a work-life coach, blending his business acumen with healthcare insights, breathwork, and plant medicine to help entrepreneurs conquer burnout and unlock radical joy.</p><h3><strong>Connect with Mark Worcester</strong></h3><ul><li><strong>Website:</strong> https://www.nurse-mark.com/</li><li><strong>Instagram:</strong> https://www.instagram.com/theofficialnursemark/</li><li><strong>LinkedIn:</strong> https://www.linkedin.com/in/markworster</li></ul><br/>
June 10, 2026
Ep. 14: Peptides Explained: What They Are and Why Everyone’s Talking About Them
<p>Everyone's talking about peptides. GLP-1s are everywhere, the "glow stack" is all over your feed, and somehow your soccer mom neighbor is microdosing tirzepatide. But most of what's circulating is either oversimplified or just wrong. I brought in Luis Villaseñor, Co-Founder of LMNT and someone deep in this space for over a decade, to have the real conversation: what peptides actually are, which ones work, and the part no one's saying out loud.</p><p></p><p>I've been microdosing tirzepatide and had a lot of questions I couldn't find straight answers to. So I brought in Luis Villaseñor, co-founder of KetoGains and LMNT, someone who's been deeply involved in this space for over a decade, to have a real conversation. Not the TikTok version. The actual one.</p><p>Peptides are not supplements, and they're not steroids. They're short chains of amino acids that signal your body to do things it's already designed to do — insulin is one, oxytocin is another. What's changed is access, cost, and the flood of information (and misinformation) that came in on the heels of the Ozempic wave.</p><p>We got into how GLP-1s actually work for fat loss, including the part most people skip: without enough protein and strength training, up to half the weight lost on these compounds can be lean tissue. That has long-term metabolic consequences most people don't hear about until it's already happened.</p><p>We also talked about the "glow stack" (BPC-157, GHK-CU, TB-500) for skin and systemic inflammation, sleep peptides like DSIP, what's coming in longevity research, and the honest answer on whether any peptide can actually build muscle right now (spoiler: no).</p><p>And we spent real time on sourcing, because most people have no idea where these compounds are actually coming from, and that matters a lot more than the dose.</p><p>Luis's bottom line, and mine too: peptides can be a powerful tool. But they work best on top of an already solid foundation, not instead of one.</p><p></p><h2>KEY TAKEAWAYS</h2><ol><li>Peptides are not supplements, and they're not steroids. They're short amino acid chains that act as messengers, signaling your body to do things it's already designed to do — just more efficiently.</li><li>GLP-1s reduce food noise and support fat loss, but without adequate protein and strength training, a significant portion of the weight lost can be lean muscle — which is metabolically devastating long-term.</li><li>The "glow stack" (BPC-157, GHK-CU, TB-500) isn't just for aesthetics — it reduces systemic inflammation, accelerates healing, and supports collagen production. It's one of the most broadly beneficial combinations for most people.</li><li>Sourcing matters enormously. The gray market is real, unregulated, and risky. Independent lab-testing databases (like Janoshink) exist for a reason. A reputable clinic with purity documentation is the safest starting point.</li><li>Peptides work best as a tool on top of a solid foundation — not as a replacement for one. If the habits aren't there, most peptides will either underperform or create dependency.</li></ol><br/><p></p><h2>TIMESTAMPS</h2><p>00:00 — Welcome and episode intro</p><p>02:00 — Luis's background: how he got into peptides over a decade ago</p><p>05:15 — What peptides actually are: amino acid chains, not steroids</p><p>08:20 — Why peptides exploded now: GLPs and the Ozempic moment</p><p>10:35 — How GLP-1s work for fat loss: gastric emptying, food noise, satiety</p><p>14:15 — Kathy shares her personal tirzepatide experience</p><p>17:00 — The hidden risk: muscle loss and why protein is non-negotiable</p><p>22:10 — How to distinguish fat loss from lean mass loss</p><p>26:00 — Who is actually a good candidate for GLP-1s</p><p>28:00 — The glow stack: BPC-157, GHK-CU, and TB-500 for skin and inflammation</p><p>33:00 — BPC-157 for injury recovery: the Achilles tendon story</p><p>35:30 — Can peptides build muscle? The honest answer</p><p>39:25 — How peptides are administered: injection protocols and logistics</p><p>43:30 — How to find a trustworthy clinic or practitioner</p><p>49:40 — Sourcing concerns: gray market, China, and Janoshink</p><p>57:25 — Why these are biologically active compounds, not supplements</p><p>59:50 — The future: longevity, FDA movement, and the one-in-eight statistic 01:01:05 — FOX04 and senescent cells: what the next frontier looks like</p><p>01:06:35 — LMNT and electrolytes: the spark plug your cells need</p><p>01:12:45 — Sleep peptides: DSIP, Selank, and Semax</p><p>01:17:10 — Luis's one piece of advice before starting anything</p><p></p><h3><strong>About Today's Guest</strong></h3><p><strong>Luis Villaseñor</strong> is the founder of Ketogains, a platform combining ketogenic nutrition with evidence-based strength training. A keto advocate since 2001, he’s helped thousands improve body composition and performance through science-backed coaching. Luis holds degrees in Business Administration & Marketing and Nutrition & Sports Sciences, and is currently pursuing a master's degree in Sports Nutrition. He also holds certifications in fitness nutrition and strength training, and co-founded AtGoHealth. He’s a frequent speaker at global health conferences and is known for his practical, results-driven approach to wellness. Luis is co-founder of LMNT and is based in Mexico City, MX.</p><h3><strong>Connect with Luis Villaseñor</strong></h3><ul><li><strong>Website:</strong> https://community.metabolicmastery.app/homepage</li><li><strong>Instagram:</strong> https://www.instagram.com/luis_villasenor_kg/</li><li><strong>Facebook:</strong> https://www.facebook.com/luis.villasenor/</li></ul><br/><h3></h3><p>If this conversation shifted something for you, share it with someone who's been asking questions about peptides and doesn't know where to start. That's exactly who this episode is for.</p><p>Subscribe to Embodied wherever you listen so you never miss a conversation like this one. And if something landed for you today, leaving a review genuinely helps more people find the show.</p>
May 27, 2026
Ep. 13: The Trip You Keep Postponing Is Trying to Tell You Something — What Your Wanderlust Is Actually About
<p>There is a trip on your list. Maybe it has been there for years. And every time you almost book it, something gets in the way — the kids, the calendar, the voice that says not yet.</p><p></p><p>In this episode, Kathy sits down with storyteller, creative strategist, and global nomad Natasha Ibrahim — who has traveled to 56 countries and built a community of women living life on their own terms — to explore what that pull toward somewhere new is really about.</p><p></p><p>Because wanderlust is not just restlessness, it is your body asking you a real question. And this summer, it deserves a real answer.</p><p></p><p>Natasha has built a community called Girl Boss Abroad — a space for women who want to travel intentionally and take care of themselves while doing it. She weaves breathwork, sound baths, and self-care rituals from cultures all over the world into the way she lives and moves.</p><p></p><p>In this conversation, Kathy and Natasha go deep into what summer travel actually does to a woman's body and nervous system, why so many high-achieving women show up somewhere beautiful and still can't fully arrive, and what it takes to finally give yourself permission to go.</p><p></p><p>WHAT YOU WILL LEARN:</p><p>— Why the trip you keep postponing may be one of the most important things you can say yes to this summer</p><p>— What travel does to the nervous system and why unfamiliar environments accelerate self-awareness</p><p>— The self-care rituals women around the world practice in summer that we in the West have almost entirely forgotten</p><p>— How to know in your body when a decision is right — even when the timing feels impossible</p><p>— What makes one trip transform you, and another simply exhaust you somewhere prettier</p><p></p><p>ABOUT NATASHA IBRAHIM:</p><p>Natasha Ibrahim is a storyteller, creative strategist, and digital nomad who has visited 56 countries and built a global community called Girl Boss Abroad. Her work lives at the intersection of travel, self-discovery, and wellness. She coaches women on remote work, financial independence, and the wellness habits that make an intentional life sustainable.</p><p></p><p>CONNECT WITH NATASHA:</p><p>Instagram: @thenatashaibrahim</p><p>Website: <a href="http://natashaibrahim.com/" rel="noopener noreferrer" target="_blank">natashaibrahim.com</a></p><p>Community: Girl Boss Abroad</p><p></p><p>CONNECT WITH KATHY:</p><p>Website: <a href="http://kathycovington.com/" rel="noopener noreferrer" target="_blank">kathycovington.com</a></p><p>Studio: <a href="http://mantrapilates.com/" rel="noopener noreferrer" target="_blank">mantrapilates.com</a></p><p>Instagram: <a href="https://www.instagram.com/kathyscovington/" rel="noopener noreferrer" target="_blank">@kathyscovington</a></p><p>YouTube: <a href="https://www.youtube.com/@kathyscovington" rel="noopener noreferrer" target="_blank">@kathycovington</a></p>
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