The b.reathe Blueprint Podcast

About The b.reathe Blueprint Podcast

The b.reathe Blueprint Podcast is a high performance podcast for founders, leaders and ambitious professionals who are carrying a lot and starting to notice what it costs. Hosted by Katie Harvey, high performance coach, keynote speaker and author of the Amazon UK No.1 bestseller The Success Hangover, the show asks one question: how much can a human being sustainably hold? No highlight-reel interviews. Honest conversations with founders, leaders, athletes and experts about what nearly broke them, what made them better, and what the research actually says about pressure, recovery and performance. Plus short solo episodes from Katie on capacity, stress, sleep and the habits that let you perform at a high level without paying for it afterwards. Don't lower the goal. Raise your capacity. New episodes every Thursday at 7am. Take the free check-in and find out where you're at: breatheblueprint.com/successhangover

Publisher

Katie Harvey

Category

business

Language

en

Explicit

No

First episode

30 May 2025

Latest episode

29 Oct 2026

Latest episodes

41 episodes in the feed.

1. 

   29 Oct 2026

   Why Burnout Advice Doesn't Work for Women

   You have tried the advice. The 5am club, the fasting windows, the cold plunges, the productivity systems. Some of it helped for a while. None of it stuck. And somewhere along the way you concluded the problem was you. In this episode of The b.reathe Blueprint Podcast, Katie Harvey makes a different argument: the advice did not fail because you are inconsistent. It failed because most of it was never built for you. For decades, the foundational research behind stress, performance and recovery was carried out mostly on male subjects. By one published review, only around a third of participants in sports and exercise science studies are women. The defaults that came out of that research assume a body that runs on a 24-hour hormonal rhythm. Yours runs on that plus a roughly monthly cycle, and later, the shifts of perimenopause, which most performance advice simply pretends are not happening. You will learn what that means practically, why your own data beats any generic protocol, and how to build recovery around a woman's physiology instead of pushing through it. In this episode, you will learn: The research gap: why the defaults of performance advice are male The 24-hour rhythm versus yours: what a monthly hormonal cycle means for energy, recovery and load Why the same week of work can cost different amounts at different times of the month, and why that is physiology, not weakness Perimenopause and performance: why pushing through is the wrong play Why your own data, HRV, sleep, recovery scores, beats any generic protocol How to adjust load and recovery to your body instead of fighting it The b.reathe Blueprint Podcast is for the woman who holds it all together: female founders, leaders and high performers who want to keep performing without losing themselves. Hosted by Katie Harvey, author of the Amazon No.1 bestseller The Success Hangover. This episode is education, not medical advice. If your sleep, energy or mood has changed sharply, especially through your 40s, speak to a doctor. Do not push through it. Take the Success Hangover Check-In. A two minute check-in that shows how your system is really coping right now, and what to focus on first: https://breatheblueprint.com/hello (https://breatheblueprint.com/intro)

2. 

   22 Oct 2026

   Stop Telling Me to Rest

   Andy Baker is a three-time bestselling author, a four-time black belt, and the creator of The Momentum Room, a framework for understanding why we can look productive while operating from fear, pressure, or avoidance. He runs seven businesses and is currently writing a book called Stop Telling Me to Rest because he cannot. At sixteen, he was already a black belt when he was mugged at knife point. It taught him that being capable and feeling capable are two completely different things. And that lesson has shaped everything he has built since. In this conversation, Andy explains why the two biggest human motivators are fear and love and why most of us default to fear because it is quicker. He walks through the rooms we work from without realising it, why being busy is not the same as being productive, and the concept that stopped me mid-sentence: your future self pays the invoice for the choices you make today. This one is for anyone who has been told to rest and thought, but I cannot. And for anyone who suspects they are very good at being busy without actually moving forwards. If anything in this episode landed, take The Success Hangover Scorecard to find out where your performance is costing you. breatheblueprint.com Andy Baker: Website - https://www.andybaker.xyz/ (https://www.andybaker.xyz/) Book - The Momentum Room

3. 

   15 Oct 2026

   Why Successful Women Drink to Switch Off

   The 9pm glass of wine is not really about wine. For a lot of high-performing women, it is the only reliable off-switch in the house. The work day never properly ends, the second shift starts the moment it does, and by the time the kitchen is finally quiet, the glass is the one thing that makes the noise stop. An entire industry knows this, which is why wine is marketed to exhausted women as self-care, deserved, earned, mummy's little reward. In this episode of The b.reathe Blueprint Podcast, Katie Harvey talks about the drink successful women do not really talk about. No judgement and no lecture, just mechanics: what alcohol actually does to a wired nervous system, why it feels like relief and works like a loan, how it quietly drives the 3am wake-up and the flat mornings, why it tends to hit women's sleep harder, and the question that matters more than units: what job is the glass doing for you? In this episode, you will learn: Why alcohol is so effective at switching off an over-functioning system, and why that is the trap How "wine o'clock" culture turned a sedative into self-care and sold it to exhausted women Sedation versus recovery: what your sleep data says about drinking nights The 3am rebound and the next-evening anxiety echo The real question: not how much, but what job the drink is doing How to build an off-switch you own before you retire the one you rent The b.reathe Blueprint Podcast is for the woman who holds it all together: female founders, leaders and high performers who want to keep performing without losing themselves. Hosted by Katie Harvey, author of the Amazon No.1 bestseller The Success Hangover. This episode is education, not medical advice. If your relationship with alcohol feels like it is no longer fully yours to choose, please speak to a professional. That is strength, not weakness. Take the Success Hangover Check-In. A two minute check-in that shows how your system is really coping right now, and what to focus on first: https://breatheblueprint.com/hello (https://breatheblueprint.com/intro)

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Spotify

5.0 / 5

3 ratings

Podcast Authority Score: 13 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

27

Social presence

0

YouTube

0

Engagement

0

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Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

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