Take a deep breath and get ready to embark on an extraordinary journey of self-discovery and healing. Welcome to "The Season of Self Love," hosted by Nyomi Banks.
In this captivating podcast, join Nyomi as she delves into the depths of personal growth, unraveling the secrets to embracing one's inner power and fostering an intimate relationship with oneself. Each day, Nyomi will guide you through a transformative exploration of self-love, healing beyond betrayal, and the profound impact it can have on every aspect of your life.
Nyomi Banks, a renowned expert in the field of self-love and healing, shares her own inspiring journey, offering guidance, wisdom, and practical tools for navigating the challenges of self-discovery. Through raw and authentic conversations, she reveals the power of resilience and how to overcome obstacles on the path to personal transformation.
Discover the true essence of self-love as Nyomi dives deep into topics such as understanding your worth, reclaiming your identity, cultivating self-compassion, and embracing vulnerability. With compassion and grace, she explores the wounds of betrayal, guiding you through the process of healing and forgiveness, ultimately leading you to a place of empowerment and freedom.
Get ready to unlock your true potential as Nyomi shares actionable steps, practical exercises, and expert insights from leading voices in the field of self-love and healing. Unleash your inner strength, learn to set healthy boundaries, and develop a renewed sense of self-awareness that will empower you to show up authentically in the world.
If you're ready to embark on a profound journey of self-discovery, healing, and self-love, then "The Season of Self Love" with Nyomi Banks is the podcast for you. Tune in daily as Nyomi takes you on an adventure of transformation, guiding you towards a life filled with self-acceptance, resilience, and the unwavering belief in your own limitless potential.
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Monday, I told you about choosing healing ways — building a #1 podcast while managing invisible illness, explanting, and recovering. But nobody talks about what you actually do on the hard days, when your energy is depleted, your brain is foggy, and your nervous system is activated. Today I'm giving you the real tools I use — not theory, not what sounds good, but what actually got me through building while managing invisible challenges. These work for anything that drains you: illness, burnout, grief, chronic fatigue, or recovery.
I walk through four practical tools: the capacity check-in (using a simple red/yellow/green system), the daily energy audit (budgeting your energy on a 1–10 scale), adaptive creating for low-capacity days (including how and why I cut this show down from an hour to 30 minutes), and a body scan for depletion to figure out exactly where you're holding exhaustion. I also get honest about recording this very episode in pieces because of my own medium-to-low capacity day, plus lingering brain fog and vertigo from BII that I still manage.
We talk about:
The capacity check-in: red, yellow, green, and what to create at each level
The daily energy audit: budgeting a 1–10 scale instead of pushing through
Adaptive creating: shorter formats, more grace, leaning on your support system
The body scan for depletion: where you're holding exhaustion and what it needs
Celebrating and anchoring your energy when capacity returns
Why honoring your capacity — not pushing through it — is how you build something sustainable
If you're managing anything that drains your energy and you've been trying to push through instead of work with it, this episode gives you tools you can use today.
In This Episode
Grounding practice — "Notice how you regulate your nervous system. Move anyway."
The reality of building while managing — full-capacity days vs. depleted ones
Tool 1: The Capacity Check-In — red, yellow, green, and what to create at each level
Tool 2: The Energy Audit — budgeting your energy on a 1–10 scale
Sponsor break — Washington Wellness Institute
Tool 3: Adaptive Creating — grace, shorter formats, and leaning on support
Tool 4: Body Scan for Depletion — where your body is holding exhaustion and what to ask it
Celebrating capacity's return — anchoring what rested feels like and creating from it
Closing affirmations — "I don't push through depletion. I work with it."
Resources & Links
🌸 Labor Day Sale — 20% off your first-time subscription, September 1–13 only: elevatemenyomi.com
🧘 Washington Wellness Institute — Sign up for a free 15-minute consultation with Dr. Will Washington on modernizing mental wellness into a holistic lifestyle
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📩 Something in today's episode hit home? Text or leave a voice note using the link in the show notes
This episode is sponsored by Goalie Gummies and Elevate Me Self-Discovery App — your partners in nervous system support and sustainable healing.
**YouTube:** Subscribe to @TheSeasonofSelfLove for video episodes, behind-the-scenes content, and more!
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## 🎯 ELEVATE ME: SELF-DISCOVERY APP
Ready to go deeper with guided support?
**Elevate Me: Self-Discovery** is an AI-powered coaching app with 4 transformation phases, guided meditations, body scans, journaling prompts, and personalized daily practices.
All links, templates, exercises, and resources mentioned in this episode are available in the full show notes above.
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## 🙏 CLOSING
Be good to one another and yourselves, and always keep it sexy.
Love yourself first so you can love others well.
**Have a good one.** 💜
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SPEAKER_00
Monday I told you about choosing healing ways, about building a number one podcast by managing invisible challenges, about explanting and recovery, and about clarity turning post-recovery. But here's what nobody talks about. What do you do on the hard days? What do you do when your energy is depleted? When your brain is foggy, and when your nervous system is activated. But today I am giving you the tools that I actually use. Not theory, not what sounds good, but the tools that got me through building by managing invisible challenges. These work for anything that drains you. Welcome to the Season of Sub Love Podcast. I am your host, Naomi Banks and I am so glad that you are here. As we continue to transform in life, so does this podcast. In season five, we're moving differently. More intentional. More action. Less learning. More doing. Less waiting and more living. This is a space where we don't just talk about self-love. We practice it. We don't just discuss transformation. We live it. Every episode is an invitation to do the work with me. Not just listen to me talk about it. This podcast is what to do by asking me. So let's get it. Now let's get started. Thanks. And before we dive into the tools for today, let's ground ourselves, alright? Today we are learning about the nervous system first aid and real tools for those real hard days. So wherever you are right now, if you can close your eyes if you can and get comfortable, you can put both feet on the ground and hand on your heart. I want you to take a deep breath in through your nose. Now slowly release out through your mouth. And I want you to notice, notice that you regulate how you regulate your nervous system. Inhale. Exhale. Now I want you to meet yourself where you are. Inhale. Exhale. Now wherever you are right now, I want you to move anyway. However you feel, I want you to move anyway. Inhale. Exhale. And today you would choose the healing ways. One more deep breath in. Release. And when you are ready, gently open your eyes. And let's begin. Alright. Alright, so let's talk about the reality of managing while building. Here's what choosing healing waves actually looks like. There's some days that you have full capacity. You create, you build, you show up at your highest. And then there are some days that your capacity is very low. You're exhausted, your brain is foggy, your nervous system is activated, but you still show up anyway. Not perfectly, but you still have to show up. So whether you're managing invisible illness or burnout or grief or chronic fatigue or recovery or anything else that drains your energy, these are the tools that will work for all of it. So let's talk about two one is the capacity check-in. And this is what you do before, this is what I do before I record or show up. And you can do this as well because you can't just push through low capacity, that you you have to work with it. And I'm gonna tell you that I've tried it on many, many occasions of trying to do that. All right, so here's the exercise. And step one, I want you to stop. And I want you to stop and I want you to check your capacity right now. And so the way that I want you to check, um check them, we're gonna use um different colors for the different capacities, all right? So if you are high capacity, that's green light, that means that your your tank is full, all right. Um when you at medium capacity, and that tank is full and you're ready to go and you're ready to move forward. Medium capacity, we're gonna give that a yellow light, all right? And that's where you're slower, but possible. And I'm gonna tell you, it's been many a day that I have been on that medium capacity and kept and kept moving. And then there is the low capacity. We're gonna call that the red light, and that's where you need immediate rest and modification, all right? So then the next step is that I want you to say out loud to yourself, my capacity level is what today? Is it red today? Is it green today? Is it yellow today? And then in your next step, don't shame the low capacity. I just want you to name it. What can I create? The next step is ask yourself, what can I create on this red day, this green day, or this yellow day? Whatever capacity that you at, what can I create or contribute given my capacity level today? And so I'm gonna give you some examples, like for high capacity. For me, it's a record four episodes, multi-part content and deep work. For medium capacity, I will record shorter episodes that need more takes, or even for me, like I'm gonna be very honest about this episode today that I'm recording. I had to record this in pieces because I was really on the mediumslash low capacity of this. Um, as you know, I'm preparing to go out of town, matter of fact, on a red eye tonight. So um I have a lot of things that I have to do before going out. And so for that, my um my capacity is at a medium. I'm moving slow, so I had to record in different stages and pieces to get this out. And then at low capacity, that is to to rest and to meditate and do altar work connection. And if I um told you it was it last week, I had to do that. I had to stop and I had to move forward. Because even though I've gotten through um breast um implant illness, excuse me, there are still some lingering symptoms that, like my brain fog is still there, but it's not as hard as it was before, um, as well as my vertigo. Right now, my vertigo is triggered some, and so there are times that things get a little um loopy, or better yet, um my body is is sways, and I know that sounds crazy, but it sways. And so a lot of times that I have to stop, go to my honor to my altar, or stop and go and just rest, you know, when doing that.
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Okay.
SPEAKER_00
And then now we're gonna talk about step five. Step five is to honor what you actually do today. Um, this is the first aid of invisible challenge. So you're not pushing through the fatigue that you're working through it. And as I explained to you just a few minutes ago, is that sometimes you have to stop. And I do. All right, so tool two, tool two is what I call my energy audits. And it's not gonna take too long to do this. Um, this is where um capacity changes and energy fluctuates, right? And this tool helps you to manage, manage that it is a reality, manage the reality of how you feel. And so the exercise is step one. Every morning before important tasks, you ask yourself, what is my energy level today on a scale of one through ten? And then your next step is to budget your energy accordingly, like energy eight to ten. I can record, I can create, I can build, I can socialize, I can do things. And these are just examples of how I did it. My energy five through seven. I can do one main task, but not everything else. So I have to choose wisely on what I do today. And energy one through four, I will rest, I will recover, I will take care of my basics, and I will listen to what my body needs are. All right. And so if you ask me today, what are your energy levels today? My energy levels are between a five and seven. That's what my energy level on. So today, my one main task is to do this episode, is to make sure that I've done I'm doing my episodes while I'm gone. So I'm doing today and I'm doing a Mondays. And then step three is to commit to that energy level and don't exceed. And I know sometimes it'll be very hard not to go further than what your energy energy level will give you, because we know we want to push it. But if I can tell you this of anything, is that listen to your body. I know a lot of times we talk about fear and moving forward. And sometimes when we have those things in our bodies that give us those signals, we have to listen to them. And a lot of times we don't, but we have to. And so commit to it, commit to that energy level that you are at and don't see um further than that. And then step four is why? Because pushing past your actual energy, it will equal crash, it will equal recovery time that derails you. And when I tell you this, it is not worth it. Step five, when you respect your energy, you maintain it. And this is how you build sustainable while managing challenges, not by pushing through, but by working with your energy. So before I used to be go, go, go, go, go, let's do, let's do, let's do. And I've been, I've learned how to now pace myself when doing things. And if you notice, if you can notice from earlier this year to now, I've done quite a few pivots. And it is nothing wrong with doing pivots and why I did pivots or why I'm doing pivots in motion, because I am listening to my body now. I'm listening to my body now, and what is telling me that it's tired, that today is not the day, or this project is not aligned right now. And I know sometimes we want to do things, get things done, but there has to be something in a timely manner. So let me share this with you. So this year, well, every year for my birthday, I always do something different. I think I shared on Monday and last week is that every year, um since I turned 50, I do something different. I do uh a project that is amazing to me, just whether in service of myself or service of others, but it's kind of like my bucket list. All right. And so this year, I was actually going to have two on that list. It was my candy line, um, her royal sweetness, and um finishing the um romantic novel that I have been writing. And mind you, I'm in the middle of writing episodes um five and six for COUT 2. So there's a lot of things that I'm doing, plus the podcast, everything, and you know, so I had to put something on a back burner, and I put my uh romantic novel on the back burner. And so I will not be gifting myself that this year, but I'm okay with that. I had to understand where is my energy capacity at, and that's where it is. It's like, no, I I have to, this has to be moved this way, this has to be moved this way, and this is where I start to prioritize things. And I honestly, when I started to write, finish writing, the story was no was, and I don't want to say no longer there, but I wasn't feeling the story as I was feeling everything else, if that makes sense. And so if I have to go that extra, extra mile for that, then it's not it's not the time and the place right now. It's not a line for what I am in in the season of. So this is not the season for this right now. And so I move forward. So then now let's talk about the tool three, the recovery reset. So on those hard days when you are running low, and sometimes you need to reset. You know, we talk about reset a lot, but on days like this, you need to reset. So, and these are some exercises that you can have. You go to go to your altar if you have one or your sacred space, whatever that is. And as I, I will light a candle. I will light a candle and sit down. And if you don't have a candle that, you know, to light a sit down, which you don't need, but that's something that I do. I want you to just sit in silence. Sit in silence, close your eyes, count a few times, you know, and just be in that moment. And then the next one, I want you to check in with yourself. What's happening right now? What's happening right now? To am I physically depleted? You know, are your movement? Do you need rest? Is water needed? You know, ask your body what is needed, or are you emotionally heavy? You know, how is that feeling? Journaling, um, grief, is that needed? Mentally foggy? Do that means you need quiet time or no decisions made. Is that needed? Or spiritually disconnected, meditation, a guidance is needed. You know, and sometimes we don't take time to truly learn what our body needs, mind, body, spirit, and soul. We don't know, and then we don't know how to check in. So once I let me tell you something, once once I start going through my spiritual journey, once I start going through my spiritual journey in um doing the meditation, doing the journaling, doing the body scans. Um, and we're gonna talk about that a little later, but doing the body scans and scanning my body from head to toe to really tap into what my nervous system was doing. It has helped so much. Would it be an overnight success? No. This happens when you do the work, when you continually do something day after day or when it's needed. And what you do is you honor what your body is telling you, honor what message that you are hearing from that moment when you have taken the time to sit down. Honor that, honor what you hear, honor what you feel. And then you do the one thing is that you addressed it. You address it, and then I want you to notice it. All right, that you met yourself where you are then. Like I said, this won't be an overnight success. And this isn't medicine, this is your nervous system saying, I'm being honored, and so it's able to regulate in a way that's needed, so you uh can be able to create or you can be able to move forward in whatever it is that you want to do on that day or in life. Does that make sense? All right, and two four is um um adaptive creating. So when you're at a capacity is low, all right, and you still need to create a show up. Here goes some exercises, all right. So, exercise one, step one is to give yourself grace. I'm gonna say that again. Give yourself grace because you're creating from a depleted, and that's enough. So just that and long knowing that you say I have to do it. So if you're creating from that low place like that, give yourself grace, and then next, make your work accessible, shorter formats, five minutes instead of 10, 20 minutes or 10 minutes, simpler context, basic truth instead of complex teaching, you know, more important needed, like like for me, you know, when I did have a co-host, lean on my co-host, or they've even me even with editing, but mostly for me is is simplifying my content a little bit more, which I have, which you you guys can remember, these shows used to be an hour long, hour long, and I had to cut them down to 30 minutes. And because I had to make I had to understand what my capacity can do at this moment, and again, there was no failure on my part, it was a win for me because I'm now being aware and I'm acknowledging and honoring myself and my body and my capacity. Does that make sense? And then what I did was I recorded it in segments. So whatever you do, do them in segments. Because I was doing like five minutes of content pause and breathe for five minutes more. But then, as I shared with you earlier, I stopped, went to my altar last week, came back and did it again. Just you know, and today I'm doing it in sessions. And the thing is, it's okay to need more takes. For me, it's okay to take need to have more time because your low capacity doesn't make it normal. Does that make sense? And this is something that I've gotten used to over the years is to lean on my support system more. So you lean on your support system more during your low capacity days, and then remember that the work that you serve, that you are serving, that you are still showing up. So that depleted state, it doesn't disqualify the work that you're doing. Does that make sense? So this is how you build sustainable through anything, all right? Excuse me, and it's you know, and when I say this, and I I want you to know that this is coming from my most authentic self, is and it's not by pretending that you have it all, you know, that you have it all, and I'm the first one to say, you know what, I ain't got it all right now. Like I I had to take a break. I I had to, it had to take me two days to record a 20-minute episode because A, B, C, and D. And I'm okay with that. And that's the same with you, whatever project or whatever thing that you are working on that don't need a immediate thing or or a what's the name, take your time with doing it. Check in with your body, make sure that your nervous system is okay with it. Does that make sense? All right, so let's talk about that body scan for depletion that I talked briefly about in that last segment. So when you are running low and your body holds information, right? When you run it low, your body holds information. And so here's exercises you can do. You can close your eyes and you can scan from the top of your head to the bottom, top to the bottom. And then you ask your body, where is your body depleted? Is it your chest? Is it your is your heart tired, emotionally heavy, or is it in your shoulders? Remember, we did this a few weeks ago. Is it carrying too much? Is it your belly? The thing is, the gut knows that something is wrong, or is your legs? The groundness is lost, you know, the the legs are weak, they're loose. Um, or is it your whole body? Everything is tired. And then for each place you say this, I see you are exhausted. What do you need? And then you listen for the answer. Do you need rest? Do you need movement, water, stillness, connection, help? And then you do that thing. And then you breathe into those spaces. Each one of them, as you say that, you breathe into those spaces. This is how you work with your body through depletion and not against it. There was a um a few years ago when I went to um a retreat, and I remember one of the classes was learning breathing exercises, and I I Said that I was going to do it, um, do a whole show on breathing. And I think I am. I think I'm going to um find someone who is a uh a pro, a professional at the breathing um exercises that we do to come on here. Because I think that's something that's very important um for us, especially as we get older, especially as we deal with life, when life is happening, uh is doing its thing. You know, sometimes we need to learn how to breathe it out, if that makes sense. All right. So now let's talk about the energy of celebration when you recover. So when your capacity comes back, all right, I want you to do this. I want you to notice it, notice when the energy shows up. Wait, like, wait, I have capacity again, I can think, I can create. And then I want you to pause for a moment and I want you to acknowledge it. Because I want you to acknowledge what your body feels like when you're rested. So you say, This is what my body feels like when it's rested, and then I want you to take it up a step further. I want you to anchor it and write it down. Journey, write it down and remember what this feeling looks like or what it feels like. And then I want you to create from this energy because this is when the best work happens. And then lastly, I want you to understand that your energy returns in your power, and this is how you use those good days wisely. Don't try to do everything because you got that good day, but use it wisely, you know. All right, my beautiful people. So here is our close in affirmation for the day, all right? I check in with my capacity and I check in with my energy. I don't push through depletion, I work with it. I adapt when capacity is low. I lean on support on hard days. I honor what my body needs. And I don't shame low capacity days, I just work differently. When my energy returns, I create from it. I build sustainable and not desperately. I am reclaimed, I am unashamed, and I am unstoppable. All right? All right, my beautiful people. Well, this is how you build by managing anything that drains you. Not by pushing through, but by checking in, by honoring your capacity and working with what you have, adapting on the hard days and creating on the good days. That's sustainable, that's real, and that's how you build a life that lasts. Whether you're managing an invisible illness, whether it's burnout, whether it's grief, whether it's recovery, anything else, these tools will work. All right. All right, my beautiful people, this is your girl guidance, Nami Banks here, reminding you that you don't have to push through your capacity. You just have to honor it. Then work with it. You have the rewards to show up when you can. All right. All right, y'all. So I want you guys to be good to one another in yourselves and always keep it sexy. Remember to love yourself first so you can love others. Well, you know, don't forget too, if you haven't already, subscribe to uh us on YouTube, season of self-love, subscribe for video updates behind the scenes and flashback Fridays. And this episode was sponsored by Goalie Gummies, as well as Elevate Me Self Discovery app, your partners in nervous systems support. Support in sustainable healing. And remember that the special is going on right now from Elevate Me Labor Day Sale, 20% off first time subscriptions, September 1st through the 13th. And you can check that out at elevatemeomi.com and naomi is spelled n y o my dot com. And you all have an amazing, an amazing rest of your week. Have a good one.
