Intentional Vitality Retreats

I join Stacy, Alysia, and Becky for a conversation about chronic illness, burnout, nervous system healing, self-care, and the pressure so many people feel to constantly push through exhaustion.

In this episode we explore:

• burnout and survival mode
• why “normal” is not always healthy
• nervous system regulation
• chronic illness and emotional healing
• true self-care vs performative wellness
• listening to your body
• sustainable healing and recovery

This episode is compassionate, grounding, validating, and full of reminders that healing is not one-size-fits-all.

In this episode of the Go Slow to Go Fast podcast, I talk with Kendra Chapman about the importance of balancing speed and connection in daily life. We discuss the unique challenges faced by high-achieving women and the significance of creating sustainable wellness plans. I highlight the benefits of retreats for self-care and the importance of integrating what we learn while on retreat into daily life. We of course discuss the differences between traditional medicine and holistic approaches and I emphasize the need to prioritize wellness in daily decision-making.

Why does pleasure sometimes feel harder than it should? Not just sexual pleasure, but the deeper experience of feeling alive in your body. Responsive. Present. Connected. For many people, the conversation around sexual wellness gets reduced to performance, technique, or attraction. But the body does not work like an isolated machine. It works like an ecosystem. And what feels like a sexual issue is often a whole-system issue.

Zoa brings a refreshingly grounded, science-informed perspective to one of the most overlooked dimensions of wellbeing. In this conversation, she walks us through how breath, digestion, the nervous system, the vagus nerve, hormones, and even the mitochondria are all in conversation with each other, and with your capacity for pleasure. This is not a quick-fix conversation. It is an invitation to understand your body with more intelligence, more compassion, and more curiosity than most of us were ever taught.

This episode with Lisa Roche is all about Private Retreats.

Not everyone is interested in group experiences, and as an introvert I completely get that. Sometimes you just can’t make a group retreat happen due to location or dates.

Private retreats are the perfect choice here. Listen in as we discuss how a private retreat works and the pros/cons around them.

In this episode “Why Some Vacations Exhaust You — And Others Change Your Life” with Dr MOe Anderson, we opened the doors into a new view of travel as a wellness tool and the power of retreats. Travel should always help you feel better!

Avik and I unpack why travel isn’t just a break from routine—it’s a conscious tool for healing and growth. We discuss how travel influences our nervous system, how to align destinations with personal wellness goals, and why self-care is never one-size-fits-all. I offer practical advice on making self-care travel accessible, intentional, and impactful. This conversation challenges common misconceptions and redefines what true self-care looks like, even on a budget.

This episode with Alison K is all about the process of creating retreats that really support client transformation.

Zoa articulates how each retreat is curated to maximize the vibrancy, nourishment, and healing of participants by offering unique environments suited to their needs and desires. By utilizing different perspectives in the wellness field—such as Ayurveda and functional wellness—she teaches individuals to understand their bodies deeply and implement actionable changes in their lifestyles.

Throughout their discussion, they unpack the common pitfalls that many clients face, including the reliance on quick fixes that provide temporary relief without addressing the root causes. 

Zoa’s approach incorporates a blend of self-care, education, and practical strategies that empower individuals to draw from their experiences and knowledge. 

Zoa stresses the need for a sustainable integration of new practices into daily life, encouraging clients to continuously nurture their well-being rather than seeing retreats as a one-off escape from reality.

Sarah and Zoa talked everything! We discussed the mess that was an ankle injury. Instead of settling for conventional medicine’s “wait and see” approach, Zoa tapped into her problem-solving skills as a physicist and her fierce mama bear instincts to seek out holistic solutions. Her insights into how the body connects—like how an ankle boot can affect hips, shoulders, and even sleep—were so eye-opening.

Another fascinating part of our conversation was Zoa’s work in travel as a functional part of wellness. Instead of treating vacations like stressful events, she helps people use travel intentionally as a way to reset routines, experience new environments, and actually support health. We talked about everything from choosing destinations that balance your lifestyle needs to making travel feel restorative instead of draining. Her upcoming retreat in Iceland sounded magical—designed not for jam-packed sightseeing, but for true restoration and connection with the environment.

In this episode titled Reclaiming Your Energy & Joy, Zoa and Aneta discuss ballet, mental health, how your needs change with time, how travel can be a powerful wellness tool, and more!

✨ Topics we cover:

• How to shift from burnout to balance
• Why energy, joy, and clarity are your birthright
• What true healing looks like (and why it’s simpler than you think)
• The power of wellness retreats to transform your life

I had the pleasure of joining Heather on the Embracing Flow podcast for a powerful conversation on what it truly means to care for your body as a woman. We explored the science and soul of functional wellness—everything from detox and nervous system resets to menstrual cycles, rest, pelvic floor health, and redefining self-care on your own terms. If you’ve ever felt overwhelmed by “shoulds” or unsure how to listen to your body, this episode is for you.

Zoa  and Sana dive into how simple tones and complex music uniquely affect our bodies, promoting calm, enhancing focus, and facilitating deep emotional release. Whether you’re seeking relief from stress, improved sleep, or deeper emotional connection, Zoa explains how incorporating intentional sound practices can profoundly impact your well-being.

Zoa and Sana discussed how to combine mindfulness and travel to journey into greater self care. We discussed why certain places might resonate with you, how to select the right kind of destination that supports your healing, and how your destination environment can either support or challenge your ability to de-stress.

From testosterone and stress responses to societal conditioning around pain and vulnerability, Zoa and host Sana discuss why many men delay seeking help and how subtle shifts in mindset and self-care can lead to lasting vitality. With practical insights, Zoa helps deconstruct the myth that masculinity must equal silence, self-denial, or stoicism. A must-listen for anyone redefining strength on their own terms.

This episode revolves around a transformative idea: “When you focus on self care for yourself, then everything else falls into place.”

We discuss why our own wellbeing is the key to genuinely caring for others. We unpack daily practices (from mindful walking to prioritizing sleep) and break the myth that self care has to be complicated or expensive.

Plus, Zoa reveals how travel—even local adventures—can be a reset for body and soul. If you ever find yourself burnt out or guilty for putting your needs first, this episode will inspire you to reframe self care as a gift, not a chore.

 Zoa had a delightful conversation with Sana at The Mindful Living Podcast discussing self-care from the perspective of the cells inside your human body.

Forget quick fixes—true healing starts at the cellular level. Zoa breaks down how our cells, mitochondria, and daily habits play a crucial role in our overall health. She shares why self-care is more than green smoothies and bubble baths, how our bodies detox naturally, and what we can do to support optimal energy, digestion, and longevity.

If you’re struggling with low energy, brain fog, chronic stress, or sluggish metabolism, this episode will give you actionable strategies to start healing from within!

Discover how to enhance your energy, joy, and focus with practical self-care strategies from Zoa Conner, PhD, a functional wellness guide and retreat leader. In this insightful episode, Zoa shares how personalized lifestyle choices, everyday detox practices, and mindful routines can help you feel better, not older. Learn sustainable ways to support your health and vitality, and unlock your potential to live a vibrant, fulfilling life.