Listen on Patreon // hosted by Jenn + Celia
Spill Your Guts is the mental health podcast that gets real, raw, and practical. Hosted by Jenn, a Clinical Psychologist, and Celia, a Design Scientist, we break down evidence-based tools into bite-sized tips you can actually use. Whether it’s learning to manage overthinking, navigate tough emotions, or build better habits, we’ve got you covered. Plus, don’t miss our monthly guest interviews where community members and experts spill their guts about unique mental health challenges. Because we believe mental health support should be free, accessible, and empowering.
The Backstory: A Conversation with Jenn & Celia
01.01.25 | Introduction | 44 min
In the Backstory episode of Spill Your Guts, we dive into the journeys that brought us here—personally, professionally, and as a business. In this episode, we share the pivotal moments and challenges that shaped our individual paths: from navigating mental health struggles to discovering the courage to pursue meaningful work. We’ll take you behind the scenes of our evolution as a business, from the early days of an idea to the values that now drive everything we do: vulnerability, courage, inclusivity, and making mental health tools accessible for everyone. Get to know the heart and soul of guts. and join us as we set the stage for what’s to come—because it takes all of our guts to make a mental health movement.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 1: Wise Mind
01.01.25 | Balance | 43 min
Tune-in to our first skills episode to learn how to find your Wise Mind, staying true to yourself while being effective in reaching your goals! Wise Mind is all about making choices that are more aligned with your values and goals.
Wise Mind is a concept that comes from Dialectical Behavior Therapy (DBT), an evidence-based treatment developed by Dr. Marsha Linehan.
Music Credit: Nathan Byrne with Reel Byrne Media
Episode 2: Mindful Awareness
01.01.25 | Grounded | 45 min
We dispel some common myths about mindfulness, teach you simple ways to be more mindful in your daily life, and leave you with an exercise to start practicing right away.
Our approach to mindfulness is heavily influenced by Dialectical Behavior Therapy (DBT), an evidence-based treatment developed by Dr. Marsha Linehan.
Music Credit: Nathan Byrne with Reel Byrne Media.
Interview 1: The Heart of Hospitality: Chef Chris and Megan Curren on Mental Health
01.01.25 | Interview | 59 min
In this heartfelt and eye-opening episode, we sit down with award-winning Chef Chris Curren and his wife Megan, co-owners of The Graceful Ordinary, to explore the unique mental health challenges faced in the hospitality industry. Together, they share their personal mental health journeys, the realities of working in high-pressure environments, and their inspiring commitment to mental health advocacy. A must-listen for anyone navigating the intersection of work, wellness, and resilience.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 3: Overcoming Overthinking
01.09.25 | Freedom | 59 min
Ever feel like your mind is stuck on a hamster wheel of thoughts? In this episode, we explore what it means to be "fused" with your thoughts and share evidence-based strategies to break free from overthinking. Discover practical tools from Acceptance and Commitment Therapy (ACT) to stop ruminating and live more fully in the moment.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 4: The Model of Emotions
01.17.25 | Empowerment | 70 min
Ever feel like your emotions are running the show, leaving you overwhelmed and unsure how to respond? In this episode, we dive into the "Model of Emotions" to uncover what's really happening when you experience an emotional response. Using insights from DBT, learn about the complex set of processes that occur when we have an emotion, discover the difference between primary and secondary emotions, and begin to identify how you can intervene to better navigate your emotions.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 5: Finding Relief: Distress Tolerance Skills That Work
01.24.25 | Relief | 45 min
Feeling like the weight of the world is too much to bear? You're not alone. In challenging times like these, we all need tools to help us endure overwhelming, stressful moments. In this episode, we introduce you to four practical distress tolerance skills using a simple acronym - D.E.E.P. - to help you remember, which you can start using right away. These science-backed tools from DBT will help you regain control, find relief, and build your capacity to survive and thrive—even in the hardest of times.
Music Credit: Nathan Byrne with Reel Byrne Media.
Interview 2: A Conversation with Montrell Corbin on Grief and Shame
01.31.25 | Interview | 60 min
Grief isn’t just about losing loved ones—it can come from lost opportunities, lost identities, and the weight of regret. In this powerful episode, we sit down with Montrell Corbin as he shares his journey through profound loss, including the loss of a job, passing of family members, and the heartbreaking end of his military career due to a mistake he made.
Men are often told to suppress their emotions, but Montrell’s story is a testament to the strength found in vulnerability. He opens up about how shame and grief nearly consumed him—and how gratitude, self-reflection, and emotional honesty helped him move forward. His story is raw, real, and a reminder that healing isn’t about avoiding pain, but learning how to carry it.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 6: Adults Need Soothing Too
02.10.25 | Calm | 45 min
Feeling overwhelmed and unsure how to find relief? You’re not alone. In this episode, we’re diving into another set of DBT distress tolerance skills—Self-Soothing. While last episode’s DEEP skills focused on physiological relief, this week, we explore how to regulate our nervous system through sensory comfort.
Let’s be real—we don’t outgrow the need to be soothed; we just stop getting handed binkies and warm blankets when we’re upset. Many of us develop self-soothing habits unconsciously, like nail-biting, cheek chewing, or skin picking. But what if we could be intentional about how we comfort ourselves?
We’ll teach you how to use your five senses to shift focus away from distress and onto something calming. Plus, we’ll walk you through how to build your own self-soothing kit, so you have reliable tools to turn to when emotions run high. Because self-care isn’t a luxury—it’s a necessity.
Music Credit: Nathan Byrne with Reel Byrne Media.
Interview 3: Building Belonging: A Conversation with Jessica Levasseur about the Power of Community
02.17.25 | Interview | 53 min
Social support is one of the strongest protective factors for mental health—but finding the right community isn’t always easy. In this episode, we sit down with educator and community builder Jess Levasseur to talk about the power of connection.
Jess shares her personal journey—from growing up feeling out of place to using her event-planning skills to build spaces where people truly feel like they belong. What started as a personal search for connection led to the creation of San Diego Sapphic Book Club, a rapidly growing community that now brings together about 100 people each month with shared interests and lived experiences.
We discuss why community matters, how to foster it, and how building spaces for belonging can transform mental health. Whether you're looking for support or thinking about starting something of your own, this conversation is for you.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 7: The Power of Radical Acceptance
02.24.25 | Freedom | 60 min
Pain is an inevitable part of life—but suffering doesn't always have to be. In this episode, we dive deep into the transformative skill of radical acceptance, exploring how fully acknowledging reality can help us move forward even in the toughest circumstances.
We break down what radical acceptance is (and isn't), discuss why fighting reality only amplifies our pain, and share practical strategies to practice this powerful tool in everyday life. Whether you're navigating personal setbacks, relationship struggles, or simply the stress of daily life, this episode will guide you toward greater peace and emotional freedom.
Music Credit: Nathan Byrne with Reel Byrne Media.
Interview 4: Creating Extraordinary Interactions with Dr. Mavis Tsai
03.03.25 | Connection | 57 min
What makes an interaction extraordinary? This week, we had the privilege of speaking with Dr. Mavis Tsai, Co-Founder of Functional Analytic Psychotherapy (FAP) and founder of the Acceptance, Courage, and Love (ACL) Global Community.
In this deeply moving conversation, Mavis didn’t just teach us about extraordinary relationships—she showed us. Through a raw and vulnerable exercise, we experienced FAP in real time, uncovering the power of deep presence, courage, and authentic connection. It was an unforgettable session that left us in tears and changed the way we think about connection and healing.
We explore what it truly means to show up fully in our relationships, why meaningful interactions require risk, and how we can change the field of mental health through awareness, courage, and love. This is one of the most powerful and emotionally moving episodes we’ve ever recorded—you don’t want to miss it.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 8: Living Your Values
03.10.25 | Grounded | 57 min
Many of us move through life without ever pausing to ask: What actually matters to me? We get caught up in routines, external expectations, and the daily grind—rarely stopping to explore what we truly value. In this episode, we dive into the process of identifying, clarifying, and acting on your core values, even if you’re not sure what they are yet.
Using evidence-based strategies from behavioral psychology, we’ll help you uncover what’s important to you, recognize where your actions might be out of alignment, and take small but meaningful steps toward living with greater intention. Whether you feel stuck, disconnected, or simply want to cultivate more purpose, this episode will guide you through the process of figuring out what matters—and actually living it.
Music Credit: Nathan Byrne with Reel Byrne Media.
Interview 5: Breaking the Silence: Cayce Lynch on Mental Health in Law
03.17.25 | Interview | 60 min
This week, we had the privilege of speaking with Cayce Lynch, National Managing Partner at Tyson & Mendes, about the reality of workplace mental health in the legal profession. Tyson & Mendes has become a trailblazer in prioritizing mental well-being—proving that law firms can support both high performance and human sustainability.
In this raw and honest conversation, Cayce shared her personal mental health journey, the ways she’s coped, and how those experiences have fueled her mission to create a culture where well-being isn’t just an afterthought, but a priority. She opened up about the staggering rates of stress, burnout, and even suicide in the legal field, and why leaders need to be at the forefront of change.
We also explored the unique pressures of being a woman in a leadership role, the impact of imposter phenomenon, and the work Cayce has done to advance diversity, equity, and inclusion (DEI) in an industry historically dominated by male leaders.
This conversation is a must-listen for anyone navigating high-stakes work environments, questioning how to balance ambition with well-being, or looking for ways to foster real cultural change. Cayce’s insights left us inspired, challenged, and more determined than ever to keep pushing for workplaces where people can truly thrive.
Resources: Learn more about Tyson & Mendes // Connect with Cayce on LinkedInMusic Credit: Nathan Byrne with Reel Byrne Media.
Episode 9: You're Not Crazy:
The Power of Validation in a Divided World
03.24.25 | Understanding | 54 min
In times of deep division, feeling seen and heard is more important than ever. But what happens when our perspectives are dismissed, our reactions minimized, or our rights feel unprotected? In this episode, we take a raw, real, and reflective approach—stepping away from our usual structure to talk openly about the importance of validation in an increasingly threatening world.
We explore Celia’s strong reactions to the 2025 Oval Office meeting between Trump and Zelensky, our shared concerns about anti-DEI policies, and how difficult it can be to navigate conversations when perspectives feel fundamentally opposed. We break down why so many people feel invalidated right now, whether it's their lived experiences being questioned or their emotions being written off as “too much.”
Ultimately, we land on a powerful truth: validation doesn’t require agreement. Learning how to validate someone’s emotions—without necessarily sharing their perspective—is one of the best ways to foster real conversations, deeper connections, and a world where people actually listen instead of just defending their own beliefs.
Music Credit: Nathan Byrne with Reel Byrne Media.
Interview 6: Food, Dignity & Mental Health with Ora Kemp
03.08.25 | Interview | 63 min
What if the key to mental wellness starts with something as fundamental as food? In this powerful episode, we sit down with food sovereignty advocate Ora Kemp to explore the deep connections between food access, dignity, and mental health. Ora shares her groundbreaking work with the NYC Mayor’s Office of Food Policy and why treating food as a human right—not a privilege—is essential to both personal and collective well-being.
We dive into how scarcity is weaponized, the trauma of food insecurity, and how systems built on oppression shape everything from our grocery store layouts to our self-worth. From carceral food systems to community mutual aid, Ora helps us understand how changing our food system is a vital—and overlooked—mental health intervention.
Whether you’ve experienced food insecurity yourself, or just want to better understand the connections between what we eat, our mental health, and the systems that shape both, this conversation will leave you inspired, fired up, and ready to act.
Music Credit: Nathan Byrne with Reel Byrne Media.
Episode 10: I’M SORRY: The Art of a Real Apology
04.15.25 | Connection | 63 min
We learn how to say “I’m sorry” at a young age - but do we really know how to apologize effectively? Too often, apologies focus on our intentions rather than the impact of our actions, leaving the other person feeling unheard or invalidated. In this episode, we break down the psychology of effective apologies using Adams-Clark and colleagues’ (2022) I'M SORRY framework. We explore the common mistakes people make when apologizing, what gets in the way of a genuine apology, and how to know when an apology is (or isn’t) warranted.
With practical strategies rooted in behavioral science, we’ll help you move beyond defensiveness and guilt to repair relationships with honesty, accountability, and care. Whether you're trying to mend a relationship or feel frustrated by past apologies that fell flat, this episode will give you the tools to apologize in a way that actually matters.
To support our work and access our downloadable infographics and worksheets, find us on Patreon or visit our website.
Music Credit: Nathan Byrne with Reel Byrne Media.Note: The information in this podcast is for educational purposes only and is not therapeutic or medical advice. If you're in crisis, call 988 for free, 24/7 support through the U.S. national mental health hotline.