Beneath the Surface
Episodes
Reframing self sabotage
23 Mar 2026
Contributed by Lukas
Welcome to season 3 of my newly renamed podcast Beneath the Surface.In this episode I explore safety strategies — the hidden drivers behind behaviou...
Changes are coming
16 Mar 2026
Contributed by Lukas
More Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about ...
How coaching works
09 Mar 2026
Contributed by Lukas
In this episode of Stronger Standards, I break down how coaching actually works. I share how my work has evolved from nutrition and body image in...
Take more risks
02 Mar 2026
Contributed by Lukas
This episode drops on my birthday 🎂 and as I step into a new decade, I’m reflecting on the risks that shaped my life, and why playing it safe mig...
The three Cs of change
23 Feb 2026
Contributed by Lukas
In this episode of Stronger Standards I talk about the simple framework I come back to whenever I feel stuck: The 3 Cs of Change.If you’re feeling s...
Rethinking Distress Tolerance
16 Feb 2026
Contributed by Lukas
In this episode of Stronger Standards I unpack what distress tolerance actually means, and why pushing through isn’t always beneficial.I explain:The...
Building self trust after setbacks
09 Feb 2026
Contributed by Lukas
You’re intelligent, capable, and deeply self-aware — so why do you keep starting things and not finishing them? In this episode, I’m breaking do...
Embodying your steady self
26 Jan 2026
Contributed by Lukas
We all have patterns that once kept us safe but now keep us stuck. In this episode of Stronger Standards, I explore how compassion isn’t about being...
Question your values
19 Jan 2026
Contributed by Lukas
What if the values you’re most proud of are also the ones keeping you stuck? In this episode of Stronger Standards, I explore how “good” standar...
Recalibration over reinvention
12 Jan 2026
Contributed by Lukas
In this episode of Stronger Standards, I talk about why the pressure to reinvent yourself at the start of a new year can actually keep you stuck — e...
Courage to try again
05 Jan 2026
Contributed by Lukas
In this episode of Stronger Standards, I break down why change feels so hard—especially when part of you wants to grow and another part is scared to...
End of year reflection
29 Dec 2025
Contributed by Lukas
In this episode of Stronger Standards, I explore how to reflect on the past year in a way that supports growth rather than self-criticism. Looking bac...
How to face the things you've been avoiding
27 Oct 2025
Contributed by Lukas
What’s that thing you’ve been avoiding? Maybe it’s reflecting on your eating habits, having a difficult conversation, reaching out to make new f...
[Q+A] How is compassion a motivation?
13 Oct 2025
Contributed by Lukas
Most of us don’t put compassion and motivation in the same sentence. We think of compassion as soft, gentle, or even passive, and motivation as disc...
My Self Compassion Journey
29 Sep 2025
Contributed by Lukas
Self-compassion started as an academic interest, then became something much more personal.In this episode, I share my compassion journey, the lessons ...
[Q+A] How does body image directly impact health behaviours?
15 Sep 2025
Contributed by Lukas
When most people think of body image, they picture confidence, self-esteem, or how they feel when looking in the mirror. But body image goes far beyon...
4 Pillars Of Intentional Eating
01 Sep 2025
Contributed by Lukas
If you’ve ever felt stuck between two extremes, rigid dieting on one side and the 'it’s fine, just treat yourself' mindset on the other, then it's...
Forgiving yourself for weight gain
18 Aug 2025
Contributed by Lukas
If you’ve gained weight recently and feel ashamed, frustrated, or like you’ve somehow “failed,” this episode is here to offer something differ...
Why motivation feels hard (even when you know what to do)
04 Aug 2025
Contributed by Lukas
Ever say, “I know what to do, but I just can’t seem to do it”? You’re not alone—and no, it’s not a willpower problem.In this episode, we’...
How to clothes shop for a positive body image (especially in summer)
21 Jul 2025
Contributed by Lukas
Struggling with clothes shopping after gaining weight, or just not feeling totally at ease in your body right now? You're not alone.In this episode of...
Why logical thinking hasn't worked (and what will)
07 Jul 2025
Contributed by Lukas
You know your thoughts are irrational. So why can’t you feel or act differently?This episode is for the self-aware overthinkers, the high-achievers ...
Why food feels like comfort (and what you really need)
30 Jun 2025
Contributed by Lukas
If you’ve ever found yourself reaching for food—not out of hunger, but because you’re stressed, overwhelmed, or just need something—this episo...
Mindfulness for overthinkers: how to start
23 Jun 2025
Contributed by Lukas
If your brain feels like it’s constantly “on”…Planning, analyzing, over-preparingJudging yourself, second-guessing choicesStuck in your head i...
Why you can’t stop overthinking (and what to do instead)
16 Jun 2025
Contributed by Lukas
Do you ever...Spiral after a conversation, replaying what you said on loop?Freeze at a menu, unsure whether to eat what you want or what feels “righ...
Self-reflection is the key to progress
09 Jun 2025
Contributed by Lukas
If you’ve ever said, “I know why I do this, but I still can’t stop,” this episode is for you.In today’s short reflection, we're diving into ...
How to stop being hard on yourself
02 Jun 2025
Contributed by Lukas
If you're someone who is driven, self-aware, and constantly pushing to do better, but often feel like it's never enough... this episode is for you.We’...
Supporting your body on off days
26 May 2025
Contributed by Lukas
We all have days where we feel disconnected from our bodies. But how you show up for yourself on those days matters most.In this episode of Higher Sta...
How to become accountable to yourself
19 May 2025
Contributed by Lukas
You’re reliable, capable, and always there for everyone else. But what happens when you keep showing up for others — and leave nothing for yoursel...
Build a STEADY mind (and finally follow through)
12 May 2025
Contributed by Lukas
If you ever swing between all-or-nothing — starting a plan, then burning out or abandoning it — you’re not lacking discipline. You’re caught i...
How to care about your appearance without obsession
05 May 2025
Contributed by Lukas
Still care about your appearance, even while trying to accept your body? You’re not vain - and you don’t have to stop caring.In this episode, I’...
Working with your emotion systems
28 Apr 2025
Contributed by Lukas
Ever struggle to follow through on your health, self-care and business goals - even when you know what to do?In this episode, I break down the three e...
Self compassion that actually works
22 Apr 2025
Contributed by Lukas
If self-criticism feels like the only way to stay motivated, this episode will shift everything you thought you knew about discipline, growth, and wha...
Welcome To Higher Standards
21 Apr 2025
Contributed by Lukas
More Resources:Grab the free mini-course: Emotion Systems Audit – Download hereConnect with Shannon on Instagram: @coachshannonbeerLearn more about ...