In this soul-nourishing episode of PCOS Unfiltered: Nourish, Heal, Thrive, Lindsie sits down with Natanya Ruth—best-selling author, empowerment coach, ceremonialist, and founder of the Feel Free Institute—for part 2 of this powerful conversation about ritual, alignment, and living a soul-led life. Natanya shares her journey from burnout as a classroom teacher to creating a purpose-driven business rooted in community, ceremony, and deep inner work. Together, they explore how retreat spaces, conscious ritual, silence, and intentional nourishment help women step out of survival mode and reconnect with their inner wisdom. Natanya opens up about the discomfort many people feel when they stop caretaking, unplug from constant stimulation, and finally allow themselves to receive. The conversation weaves beautifully into themes that resonate deeply for women with PCOS—self-abandonment, over-giving, fragmented energy, and the challenge of staying committed to personal healing and growth. Natanya emphasizes that true transformation isn’t about a single decision, but about recommitting again and again to what you said you wanted, even when fear or old patterns arise. This episode is an invitation to slow down, honor yourself as worthy of care and support, and trust that following your soul—whether in healing, business, or life—can lead to profound expansion, freedom, and fulfillment.
Special Offer: Use code FEELFREEDAY for $300 off Natanya’s upcoming retreats
In this episode, we cover:
About Natanya Ruth:
Natanya Ruth is a best-selling author, empowerment coach, ceremonialist, and founder of the Feel Free Institute. She supports women in reconnecting with their inner wisdom through retreats, coaching, and facilitator trainings around the world, including Bali, Costa Rica, Sedona, and Thailand.
If this episode resonated with you, please share it with a friend who needs permission to slow down, recommit to herself, and trust her path.
Until next time—keep nourishing your body, healing your mind, and thriving beyond the diagnosis.
(0:00) I love supporting people to ground into ritual in a way that I think a lot of us (0:08) shy away from in our day-to-day life. And when I create that shift through ritual, (0:16) through like-minded community, through deepening my practices, through, you know, (0:22) conscious connection and chanting mantra and all these things, I wake up to another level of my (0:29) power and my purpose, and I just show up more fully in my life.
(0:35) Welcome back to PCOS Unfiltered, Nourish, Heal, Drive.I'm your host, Lindsie, and today's (0:43) episode is truly one for the soul. I'm joined by the radiant Natanya Ruth, a best-selling author, (0:49) empowerment coach, ceremonialist, and founder of the Feel Free Institute. Natanya's journey (0:55) is one of incredible transformation, from a burnt-out classroom teacher to a six-figure (1:00) soul-led entrepreneur guiding others to live, lead, and create from purpose.Through her retreats in (1:07) Bali, Costa Rica, and Sedona, and her signature soul-led entrepreneur accelerator, she helps (1:13) women reconnect with their inner wisdom, trust life, and expand into the freedom they've always (1:18) desired. In this conversation, we explore what it means to outgrow old stories, to find your (1:24) authentic voice, and to step into your purpose with courage, even when it doesn't fit the (1:30) traditional mold. Natanya shares her powerful journey of breaking free from societal expectations, (1:36) creating a business that nourishes both soul and body, and leading others to do the same.(1:42) As a reminder, the content shared here on PCOS Unfiltered is for informational and educational (1:48) purposes only. The views and opinions expressed by the host and guests are not intended to serve (1:54) as medical advice. Always consult with a qualified healthcare professional before making any changes (1:59) to your diet, exercise, or treatment plan.The information shared is based on personal experience (2:05) and expert interviews, and is not a substitute for professional medical guidance. Now, grab your tea, (2:11) take a deep breath, and get ready to be inspired by Natanya's story of alignment, expansion, and (2:17) liberation. So out of all the things that you do, when do you feel most in your element?
(2:30) When I'm on retreat, 10,000%.You know, when I take groups into immersive transformational (2:38) containers out of space and time, like in Bali, Thailand, Costa Rica, I'm doing another (2:46) retreat in Sedona coming up next year. There's just something about (2:53) diving in with people, with community who are all in, who are already ready to experience (3:02) transformation, who are really longing to dive into meditation and silence and stillness and (3:10) getting more and more in contact with who they are and what's true for them next, right? (3:16) You know, when so often in our lives, and it just continues to accelerate, right? We're so busy, (3:22) we're so distracted, there's so many ways to split our energy and our focus all the time, right? And (3:31) at the end of the day, it's almost like we don't even know how we've used our time because it's (3:35) just like, we're so busy and fragmented. And having a retreat space where it's like, okay, (3:42) I've signed up, and my one job is to receive here.Like, I don't need to take care of anybody (3:48) else in this space. I don't need to plan or manage where I'm getting food or how I'm getting (3:56) anywhere. I'm totally into this experience, and I just get to receive, right? I signed up to (4:02) receive, period.And I always say this to my clients, because I have noticed actually, (4:07) it can be deeply uncomfortable for people to step out of that routine of caretaking, (4:13) right? And it's like, guess what, everybody? Everyone here is meeting an appointment with (4:21) themselves, and it is not your role to fix or manage anyone here. And my wish for you during (4:30) this time that we're together is that you receive, and that if there's anything that's going on in (4:36) this container that you need a break from, you get to take care of yourself in this space. (4:43) I say this a lot, too, because I have a schedule.I have an itinerary. And I'm always like, (4:49) look, we have all these things. There's also lots of things where you can take a rest and (4:54) take a break.And the number one role for you, aside from receiving, is to be (5:02) the advocate of your peace. And everything here is ultimately a suggestion. If you don't want to (5:09) go and do this, or X, Y, and Z, or be in this community activity, do you, boo.I love you.
(5:18) Enjoy. You're here first and foremost for you to honor yourself and to fill up.And it's very (5:25) fascinating because I think also when people sign up for experiences, they think, oh my gosh, (5:32) I'm signed up for this thing. And I have to show up to all the things like a student in a classroom. (5:38) And if I don't show up, I'm going to be judged.And I really, even before we're on retreat, (5:44) I'll do Zoom calls where I'm normalizing, like, this is 10,000% for you. And you're in the driver's (5:54) seat. So when I'm holding these containers, I just feel so much in a flow state, in this (6:02) co-creative space with clients who are ready.And that experience of everyone coming together, (6:14) practicing yoga, going on sacred hikes or ventures. When I was in Bali not that long ago, we did, (6:23) at the beginning of our retreat, we went to a water temple and did a (6:28) certification ceremony. And then at the end, we had a session with a water priestess who (6:36) met with us individually and did another purification ritual with us.And each of (6:42) those experiences that began and closed our time together were so profound, just a profound (6:53) connecting ritual that opened us up to what everything else that we were going to experience (7:01) and receive on the trip together. And then closing consciously with another (7:07) ritual also just kind of anchored us into where did I start on this experience? And (7:15) what am I leaving here? And what am I carrying with me from this experience back into the real (7:24) world? Yeah, I just love all the parts of it. I love supporting people to ground into (7:35) ritual in a way that I think a lot of us shy away from in our day-to-day life and sort of (7:42) recognizing when I take the time to treat myself as the divine being that I am, (7:51) the way I experience myself in the world shifts.And when I create that shift through ritual, (7:59) through like-minded community, through deepening my practices, through conscious connection and (8:07) chanting mantra and all these things, I wake up to another level of my power and my purpose.
(8:14) And I just show up more fully in my life. Yeah.Yeah. That's super important. I mean, (8:20) yes, this is the day and age we live in with go, go, go, stress, take care of this, (8:25) doing 10 things at once, technology, like all of it.But I know like even in my program, (8:31) I talk about like how our ancestors ate, you know, and I mean that, you know, I think what (8:37) you're doing goes back to all that too. Like there wasn't, we weren't surrounded by all of (8:40) these stimulating things. And we also didn't have the diseases and the mental health struggles that (8:48) we have today either.So taking that time is super, super important for sure. Oh, true.
(8:55) You know, one of the things that I often weave into my retreats is like Ayurvedic eating, (9:02) which is more of a yoga practice, right? Of more plant-based eating and also just being (9:09) conscious of what you're eating.So taking the time to really be with your food, maybe bless it (9:16) before you put it into your body, you know, like that which I bless, blesses me. And I also offer (9:24) silent mornings so that, you know, we'll have silent meditation. We'll move into kind of a (9:30) silent snack, fruit moment, and then silent yoga.And then I'll give everybody the option (9:38) of continuing silence so that they can really be with their food and be with the environment that (9:45) they're in, right? Because so, so often we're just, we're doing so much output. We're not even (9:51) consciously consuming anything. And so it's like, what happens, you know, which I'm sure, (9:59) you know, like what you're talking about where back with the ancestors, the food was simple.
(10:05) It was easier for the body to process and there were fewer distractions. So it's like, what happens (10:12) when you actually are with what you're consuming? Yeah. Yeah.Do you find people struggle with that (10:18) a lot? Oh my God. Like, do you take their phones? Because I mean, I feel like probably most people (10:26) are like up in the morning, you know, maybe news is on, but they're definitely grabbing their phone, (10:30) like first thing. So I feel like that'd be hard.Yes. So this is really good question. Yes, (10:37) people do struggle with this.You know, and I, again, before we go on retreat, I always do (10:43) a number of Zoom calls ahead of time to just kind of prepare people and also to give them (10:51) personal agency. Like at the end of the day, I am not here to limit or restrict you. I'm here to (11:02) show you what else is possible and another layer of how to be.And, you know, if you're choosing (11:09) not to participate in that, I invite you to respect everyone who is, right? So when we do (11:18) the silence, I do not take people's phones away, but I do, you know, normalize like, okay, when (11:24) we're going into the yoga shala, the yoga platform space to practice, you know, leave your technology (11:31) in your room, right? And I invite you during this time together for you to receive the most from (11:40) this experience that you invested in, you know, give yourself permission to unplug, (11:46) you know, maybe choose not to turn the TV on in your room, like maybe, you know, (11:52) practice a digital detox. So I'll have these suggestions. Yeah.And (12:00) that's why it's all a practice, right? The silence, it's a practice. It's another yoga (12:09) practice. It's another way of experiencing connection and union.And we just try, (12:16) we just keep practicing. Yeah. So what is the biggest challenge that you feel like (12:23) people face when they are trying to implement, you know, personal change (12:28) and coaching trainings, you know, at the retreat, all that stuff and how do you help them navigate (12:34) that? Yeah.I mean, it kind of goes back to what I was saying earlier around sewing up for yourself.
(12:46) I think the biggest challenge is that staying in the momentum of the thing that you said you wanted, (12:56) right? So it's like, I've had a few mentors along the way who have told me, you know, (13:02) it's like you can commit to something, right? But the true secret sauce is the recommitment, (13:09) right? And I'm sure you know about this with what you do, right? Because everybody's like, (13:14) and we're coming, you know, it's like when you're coming into the new year, it's like, (13:18) everybody's like, I'm going to do this. And then, you know, three weeks later, it's like, (13:22) screw it, you know? It's all dissolved.Yeah. It's actually like continuing, you know, (13:31) committing to that, like how you felt in that moment, not just making the change in that moment, (13:37) but continuing, you know, beyond that for sure. That's right.Yeah. And so that's the thing I (13:43) think I've seen the most overall is that self-abandonment, self-sabotage. When I'm in more (13:55) of a group setting, I'll see clients start caretaking for everyone else, you know, at times, (14:03) especially if they're somebody who's in a profession, like I work with a lot of therapists, (14:09) mental health counselors.I work with yoga teachers who are wanting to take their business (14:14) to the next level, you know? And so you already have that desire to help other people, but it's (14:20) like, there's this constant reminder, you know, actually, this is for you. And let's take a look (14:28) again at the promises you made to yourself when you entered into this container. So usually when (14:35) I invite clients into a container with me, it's generally a coaching program, a retreat experience, (14:47) and a facilitator training.So my program overall is the soul-led accelerator or the soul-led (14:56) entrepreneur accelerator if you're wanting to become a soul-led business or entrepreneur.
(15:03) And at the beginning of whatever container is that we're starting, (15:07) there will be a moment where clients get to make vows to themselves, you know, promises like, (15:14) I came into this container because I see this for myself. And I promise when I'm in this container (15:22) that I'm going to commit and recommit to what I said I wanted.And I acknowledge that if (15:31) Natanya, you know, sees that I'm taking myself out of it or veering off course or going into (15:38) self-abandonment, you know, I give her permission to pause me and remind me about what I said, (15:45) you know, and where I said I wanted to go. And I've had another mentor of mine share with me (15:53) the 15 Commitments of Conscious Leadership, which is from an institute that's actually a (16:00) virtual institute. I believe the founder developed this in Bali.And they are basically commitments (16:10) around ending victimhood in your life. And, you know, saying that, you know, like, I commit to (16:20) I'm seeing everything that I'm doing through to the end, right? Or I commit to seeing everything (16:28) that comes in my path as an opportunity for growth, not as not playing out that old victim (16:35) script, for example. And so one of the things we do near the beginning of our container is make (16:41) these promises to ourselves and then review these 15 Commitments of Conscious Leadership (16:47) to anchor everybody into, you know, I'm on a growth journey.And it's going to test me. (16:55) And it's going to bring up fear and, you know, material. And I can choose to either allow that (17:07) fear to take me down and create a contraction, or I can choose to call in support and recommit (17:17) to what I said I wanted to do, you know, and anchor into this momentum.So I hope I answered (17:23) your question there. Yeah. No, I love that.I love like, I think our listeners need to hear (17:32) that last piece, because I do feel like a lot of women with PCOS, you know, struggle with, (17:37) with that, like getting pulled in every direction, and they need to make the commitment and realize (17:42) they're doing it for themselves and, and what worked for somebody may not work for, you know, (17:47) for them. So they have to find that path, but then really commit to following through, (17:53) you know, on the journey and realizing like, I mean, my goal with this, you know, podcast in (17:59) general is also just to kind of show them there's hope out there. And so it definitely sounds like (18:04) something like that might, might help.So, yeah. Yeah, you know, and, and so many of us were raised (18:14) in environments that were more in that codependent dynamic. And so many of us have learned that it's (18:23) more important to be liked than to be the advocate of our piece or to be the advocate of (18:29) what we said we wanted.And in fact, when we say what we want, and then we keep going after it, (18:37) you know, some of us are worried about how we'll be perceived by others, you know.
(18:44) And this is, you know, we're really in an era where it's this opportunity for us to really (18:50) stand by what we say we want and to call on the support to help us follow through. You know, (18:57) the truth is like, I did not get to where I am, where I've now been working for myself for a (19:04) decade, and I've wanted to quit so many times, so many times.And, but I did not get here without (19:14) support, without mentorship, without acknowledging that who I am and what I want matters, (19:22) and that I need to invest in coaches and mentors to support me to see the bigger picture (19:31) and to stay committed to my path. And that alone was like massive for me, because it certainly (19:40) was a period where I was like, I can just figure this out by myself. And I was, and I was like, (19:46) running my gears and kind of going nowhere.And then just had to have that, you know what, (19:55) it matters what I'm called to do. And it doesn't matter how people perceive me, because (20:04) you're not going to please everybody. No.And you may as well please yourself.
(20:12) Yeah. And it's not, I mean, like you're saying, you know, you want to quit.I mean, so whether (20:18) it's a personal healing journey, you know, whether it's, you know, your business journey, I mean, (20:23) it's not easy. It's not linear. It's going to, there's going to be ups and downs, like all over (20:28) the place.Some severe, some, yeah. And so, yeah, you do need that support. You need the right (20:34) people in your corner and all the things to go along with that.Yeah. Yeah. Yeah.And, you know, (20:44) we, during this time on the planet, we get to be the pioneers, right? Like we were already talking (20:50) earlier in the previous generation, it was like, these are your choices for your career, right?
(20:55) Nurse, teacher, lawyer, doctor, whatever it is. And now we're pioneers. We're, we're, we're (21:03) creatives, right? We're creating our path.We're creating our modality of service. We're creating (21:10) the way that we sustain ourselves and other people. And we're really on the front lines, (21:16) like you said, of being, you know, on that nonlinear path outside of the lines, you know, (21:22) and in some ways making it up as we go along and truly, yeah, sisterhood, community, (21:31) mentorship, all of these things are so essential to stay that course.Yeah. Yeah.
(21:38) So what's next for you? I think you have a few retreats already scheduled for (21:42) next year.Yeah. Yeah. Tell us how, how people can connect with you and all the things.(21:49) Absolutely. Yes. So I've got a 300 hour yoga teacher training coming up in the new year.(21:59) And this is a training that's actually for anyone, even if you're not yet certified in your 200 hour. (22:09) Every part of this training is a module. So if you're somebody who's wanting to facilitate (22:15) women's circles, if you're someone who wants to facilitate breath work, if you're somebody who (22:21) is curious about Ayurveda and how to create Ayurvedic meals and how to live an Ayurvedic (22:28) lifestyle, that's a plant-based and in ritual, this training is one that you can do as a full (22:38) training that goes over six months, or you can just drop in for specific modules that are (22:44) around your interest level.So I'm launching that in February, 2026, and that will be in person and (22:53) also virtual. I'm also offering two retreats coming up in 2026, Costa Rica, April 18th (23:04) through the 26th, 2026. And this will be my ninth year doing this trip in Uvita.(23:10) We go to a beautiful boutique hotel that's in the rainforest overlooking protected ocean.
(23:18) And we go on amazing excursions to see sloths and monkeys and snorkeling and waterfalls and beaches. (23:29) And then we also do a lot of amazing yoga, meditation, transformational practices, (23:35) and the food is amazing.Costa Rican coffee, amazing. (23:43) We do some salsa dancing. It's just a lot of fun.It's a beautiful mix of spirituality and (23:52) adventure. And then I'm also hosting a retreat in Sedona in November, 2026. That will be the (24:03) 28th through the 13th in Sedona.And we'll be staying in two adjacent villas that are right (24:10) at the edge of the protected land where the vortexes are. So we'll be, again, doing yoga (24:17) and meditation, but also a lot of hiking and practice into the vortexes and the red rocks (24:24) there. Doing a pink jeep tour together where we get to really go into the land and experience (24:31) everything.And we're also bringing in an award-winning private chef who will be doing (24:40) an Ayurvedic meal for us. So it's going to be amazing. And right now Costa Rica has two single (24:51) rooms left and the Sedona trip is already half full.So I really encourage everyone to join me. (25:03) And I'm offering everyone who's listening $300 off either of these trips with the promo code (25:13) feelfreeday. Yeah.And you can drop that into the notes. And I am finishing my audio book for (25:24) my bestselling book, Feel Free Lessons in a Soul-Led Life. So my book came out summer 2024 (25:35) and I've been touring it a bit locally, taking it to libraries, bookstores.I also create (25:41) transformational events with the book because every chapter at the end has a practice (25:47) or a journaling prompt for the readers. There's actually a free downloadable playbook that comes (25:54) with this. So now I'm going to be launching the audio book.You know, everything takes a little (26:01) time sometimes. But I've got all the tech lined up. So I'll be launching the audio book in the (26:11) new year.I'm really excited. And then I'll be looking to actually do a more national book tour, (26:17) going more to wellness spaces, festivals on the East Coast and on the West Coast. (26:24) So I'm really excited about sharing that.And then I always have openings available in my (26:32) Soul-Led Entrepreneur Accelerator program where you receive empowerment coaching, (26:39) business coaching and mentorship if you're looking to become an entrepreneur (26:43) and follow your soul to create your business. And then you get to come on retreat with me as (26:49) part of this experience and you get a facilitator training either to become a certified yoga (26:57) instructor or if you are a wellness professional who wants to learn how to host and sell and (27:04) organize retreats, events, workshops, etc. I'll be sharing all of the tools and resources for that.(27:12) That's awesome. Love it. Yes.And I, of course, drop all the things in the (27:17) notes as well for the show. So you can click on links and everything there. (27:24) But I really appreciate you taking the time to be here.This was amazing. I loved, you know, (27:30) hearing your story and yeah, it's been amazing chatting with you. So I really, really appreciate it.
(27:37) Likewise, Lindsie, it's such a treat to connect and yeah, just really appreciate you and the (27:44) resonance we have with our stories as well. Thank you for creating the space to share.
(27:55) What a beautiful and empowering conversation with Natanya Ruth.
(28:00) I know you felt that energy shift just listening to her. Her story is such a powerful reminder (28:05) that it's never too late to rewrite your path and live a soul-led life. If you're ready to (28:10) dive deeper into her world, you can find details about her upcoming retreats in Costa Rica and (28:15) Sedona, her soul-led entrepreneur accelerator, and her best-selling book, Feel Free, Lessons of a (28:22) Soul-Led Life in the show notes below.Be sure to follow her with the links in the show notes as well (28:27) to learn more about her programs, retreats, and upcoming audiobook launch. And if you join one of (28:33) her retreats, don't forget to use the promo code FEELFREEDAY in all caps for $300 off your (28:39) experience. Thank you so much for tuning in.If today's conversation resonated with you, (28:45) please share it with a friend who could use this reminder to trust their path (28:49) and follow what lights them up. Until next time, keep nourishing your body, (28:53) healing your mind, and thriving beyond the diagnosis.