Lit AF Podcast (2024)

14/05/2024

My heart is open and my head is still swirling from last nights event with I met so many amazing women that were willing to share vulnerably and be open to change. I will forever be grateful for the work you do Kara. And now I get to crack open this book and learn some more about myself. Thank you! Thank you!!!

16/02/2024

Do you struggle with people-pleasing in your dating life? I want to talk to you. I’m doing market research for my biz and I’d love to do a 15-minute interview with you. I will not be pitching you on my program, just asking you a few questions. Send me a dm if you’re interested. Thank you!!!! 🙏

13/10/2023

1 year and 2.5 hours ago we welcomed this majestic and hilarious human earth side. Happy birthday Miles. We are lucky to have you. 🕯️🎂🎉🥳🎈🎁

30/08/2023

I’m obsessed with this show. It’s funny, it’s weird, and most importantly stars indigenous folks and stories.
The last episode I watched shared the heart wrenching story of being captured and enslaved by Catholic missionaries. White supremacy at its finest.
Now I’m probably the last person to figure this out but in fourth grade I studied California missions, the very same institutions responsible for the genocide of over 60,000 indigenous folks. The story told to me was they were safe havens providing food and shelter to everyone passing through. Bu****it. They were torturing indigenous slaves, robbing them of their freedom and expression, and exploiting them for profit. Why on earth are we preserving these buildings with federal grants and glorifying their history? It’s insulting and triggering for indigenous folks. Destroy them or Rematriate them. And definitely stop teaching false history to our future generations. It’s not fair to anyone.

02/06/2023

This week on the Lit AF podcast I interviews Jessica Fern, author of Polysecure. We had an amazing conversation about attachment, polyamory and nonmonogamy, and how to heal your attachment with a partner or multiple partners.

Her book Polysecure book gave me so much insight into the attachment system and the gifts each attachment style brings to the world.

Jessica also paints a cohesive and inclusive understanding of how our environment shapes attachment including school, race, ethnicity, socioeconomic standing, our relationship with mother earth, and so much more beyond our relationship with our parents.

I have learned so much from her, it was an honor to have her on the show and share her wisdom with all of you.
Link available in bio to listen. 🎧

15/05/2023

I’m in a big week of relaxation. It’s pretty deep and profound. I remember at 3
Months postpartum when I was sharing with my accupuncturist that I was going to back to work to build my biz while taking care of my son. She told me it was too much and I needed to focus on him. In my mind I thought this was the most privileged statement. Fast forward 4 months later while I’m on vacay and I finally get it. This week I got a download that I should open up more on here about the reality of building a business. I’ve been protecting it because I’ve been making it mean things about me. Things like, I’m not enough right now because I don’t have everything figured out. Another big one was I have to make money to be worthy. Believing these thoughts put a lot pressure on me to rush to figure things out. But, when I’m rushing I’m not learning. Im not evaluating. Im not serving. I always want to be in service to you no matter what. My ego and my pride are less important that helping you. That’s been the biggest learning. And you better believe I’ve been using all the same tools that I teach to reprogram these beliefs. Now in this time of rest I’ve been getting all kinds of ideas about how to serve you better. As always, that accupuncturist was right. Sometimes we have to live it in order to understand it. 💕
What’s the advice you didn’t take that later you had to learn on your own?

10/05/2023

I filled my cup this weekend at a Burning Man regional event. These events are steeped in fun, silliness, community, pageantry, and ritual. It hits a lot of my needs including creativity through my fashion. It really is like going to adult summer camp. Summer camp was my favorite growing up so I’m glad I don’t ever have to stop going! Of course when I got home I was beyond tired and needed a full day of rest. But sometimes taking care of certain needs is in direct opposition of other needs. And that’s okay too! How do you fill your cup? If it’s humor I hope these memes can help!

01/05/2023

A lil’ Monday meme for y’all. I spent the weekend in deep self-care mode. Which looks different now that I have a baby. He is constantly changing which means his needs are constantly changing. I’m still coming down off our first three months together where he needed me constantly. That level of attention left me on high alert. But now that he’s older he’s more independent and better about asking for his needs. Which means my high alert energy has been spinning with no direction. So this weekend I worked on grounding myself. Sounds so simple…right?!?! Of course it isn’t. I kept catching myself making to do lists, rehashing past convos, and brainstorming ideas for the new living room layout. But I was so compassionate for my beautiful brain that just wants to help me. AND I stuck with it. I know one weekend isn’t going to change this forever but it’s the start of a practice. And today I woke up feeling so rested. Wishing you and your gorgeous brain some restful self-care no matter how simple that looks.

25/04/2023

I found a wild artichoke on the street in San Francisco. The plant was gorgeous and bushy. It’s funny how fruit is teeny tiny on the plant and quasi resembles what it will grow into being.
You know I want to turn this into a metaphor for healing but I won’t. Instead I’m just going to marvel at the fact that I’m able to slow down and enjoy plants.
Recently my mom was staying with me and taking care of my son. She commented that I have a plant in every corner of my room. I used to have a real knack for killing plants. I would over water them and then completely forget about them until they were gone for good. Lol. Now that is a metaphor for my fearful avoidant attachment style. One foot on the gas and one foot on the brake. Poor plants. I knew I wanted to get better at it so I asked my friends how they took care of plants. Just a little water, consistently, with a minor dusting here and there. My plant journey has been slow, and not perfect, like I just learned I have to feed them every couple of months. And sometimes I lose one. But it’s an area I’ve grown a lot of confidence and it’s taught me so much about getting consistent and curious. And THAT is a beautiful metaphor for healing.
Alright, last call for joining my how to end people-pleasing workshop tonight at 5pm pst. Link in bio to RSVP.

24/04/2023

Hello! I'd like to invite you to an upcoming free workshop about how to end people-pleasing. This workshop is for you if you find yourself bending to meet other people’s decisions or desires, hiding parts of yourself in order to fit in, or avoiding sharing your needs because you’re afraid the other person will abandon you.

In this workshop I will help you end this habit so you will show up more confidently and authentically in all of your relationships using trust, boundaries, and healthy communication.

In this workshop, you will learn:
✨ Which attachment styles tend to people-please
✨ How to reprogram your fears about communicating boundaries and needs so you feel empowered to share them.
✨ Communication strategies to set boundaries and share needs.
✨ Deeper understanding of your needs so you can meet them in the moment.

Free workshop is Tuesday, April 25, 5pm pst. Link in bio to join. Can’t wait to see you there.

21/04/2023

Join my upcoming free workshop about how to end people-pleasing on Tuesday April 25 @ 5pm pst. This workshop is for you if you find yourself bending to meet other people’s decisions or desires, hiding parts of yourself in order to fit in, or avoiding sharing your needs because you’re afraid the other person will abandon you.
In this workshop I will help you end this habit so you will show up more confidently and authentically in all of your relationships using trust, boundaries, and healthy communication.
In this workshop, you will learn:
✨Which attachment styles tend to people-please
✨How to reprogram your fears about communicating boundaries and needs so you feel empowered to share them.
✨Communication strategies to set boundaries and share needs.
✨Deeper understanding of your needs so you can meet them in the moment.
I hope to see you there. Bring a friend that struggles with this too.
And trust me, my dog Freedia taught me so much about people-pleasing. She’ll likely grace us with her presence on Tuesday.

08/03/2023

On this week’s Lit AF podcast episode, I’m reviewing the four different attachment types so you can answer the question, what attachment style am I?

Keep in mind that attachment is a spectrum and we embody all four different attachment types in the different areas of our life. You might show up in your career more securely attached AND more anxiously attached in romantic relationships. Also keep in mind that you are not responsible for the creation of your attachment style but you are the only one that can heal it, no one else can do it for you. Please read these descriptions with grace and compassion for yourself.

Which one do you most resonate with? If you want to learn more listen to this weeks Lit AF episode. Link in bio.

06/03/2023

Monday meme share. Hope your anxiety is being nice to you this week!

02/01/2023

And a merry happy breakfast to all! So grateful I could start the new year right with a lil’ breakfast and a whole lot of boogie. I recommend everyone tries pumping in the vip lounge. It’s the only way to go. Happy new year. Can’t wait for the highs and lows of 2023 or as my husband now calls it, the rose and the thorn. Bring it! 👊🏿

18/10/2022

🥁Introducing 🥁 Miles Gabriel Cardenas Cohan. He arrived earth side at 5am just in time for sunrise. The birth was smooth and exactly what I was hoping for. I am so grateful to the Kaiser Redwood City labor and delivery team, my doula, and most of all my husband. Parenting is such a trip full of high highs and low lows. More pics to come but wanted to share!

10/10/2022

Happy indigenous people’s day. Art by As a soon to be mom of a bi-cultural, bi-racial, and part indigenous babe this day holds new meaning for me. Today I celebrate the original stewards of the land I live on, the Ohlone people. I honor and respect their rituals and traditions especially when they are different from mine. And I fully support the movement to rematriate this land. Remember, this is native land.

09/10/2022

Dahlia dump. Went to visit the Dahlia Dell stewarded by the I was so grateful I caught them before the end of the season. These flowers make my heart smile. Perfect activity to do on my due date to take my mind off baby and get some steps in.

03/10/2022

Feeling grateful AF after finishing up a coaching call with today’s client. Yup, that’s right I’m an attachment coach. I’m so incredibly grateful for this work. It’s absolutely changed my life and I love sharing it with others.

22/09/2022

Ruminating on conversations and negative thoughts is a common dismissive avoidant and perfectionist trait. If you find yourself ruminating take a moment to stop the thought pattern and instead give yourself a little grace. This is a slow process that took me years to learn. Be gentle but consistent. Eventually the compassion and grace will turn into your normal thought pattern. And the ruminations will get a little shorter each time.

Want to know more about your attachment style? Book a free attachment discovery call with me. I'll assess your attachment style and give you a tool to start healing. Link to book: https://calendly.com/hello-3224/free-attachment-discovery-call

20/09/2022

Lit AF is officially going on maternity leave. We'll be back in January, 2023. Thanks so much for listening. And please catch up on older episodes while we're gone. I'll still be on here but won't release new episodes until the new year. 💋

19/09/2022

Guess what, NO ONE IS PERFECT. Not even securely attached people. Yup that's right. They make mistakes too. But they can dust themselves off a little quicker and be a little more compassionate when the mistakes happen. And let me be very clear, the mistakes DO happen.
When you notice that you're judging yourself for not "acting" secure try having a little compassion for your brain in that moment. Just giving yourself a little ounce of compassion and understanding can really help your subconscious start to shift and alleviate the pressure that you're putting on yourself.
I like to say things like, it's okay that you're judging yourself, this is how you were taught to stay safe as a kid. You're just trying to get love in this moment. We'll try again next time.
Be gentle and watch what happens.
I share more about this on this week's Lit AF podcast episode. https://www.sarahcohan.com/podcast/episode/1e269632/100-perfectionism-on-the-road-to-secure-attachment

09/09/2022

I received my Integrated Attachment Theory coaching certification TODAY from the This training has meant so much to me as healing my attachment style has been the most rewarding thing I’ve ever done. It’s made me confident and comfortable with myself and in relationships. I’m so excited to help others heal their own attachment style. Truly it’s been such a gift. And huge thanks to Thais Gibson for creating and sharing this program its incredible and helps with reprogramming your subconscious from outdated stories, developing your understanding of personal needs, and setting boundaries in relationships. All of which help with creating safe, fulfilling, and interdependent relationships. Also huge thanks to for helping me study each week. It meant a lot to me.
Let me know if you want to learn more about your attachment style. We can hop on a call to discover your type and I’ll share a free tool for you to start healing.
Such a dream come true. I’ll be floating for the rest of the weekend. ✨

09/08/2022

Final day to enter! Whats your favorite menstrual phase and super power you get from it????? Comment below to enter to win a gift basket including pms and period support supplements to make your next period a breeze!

My favorite phase is definitely ovulation. I feel like I get to walk on water for a few days. I feel like royalty.

In case you’re wondering about Semaine, they’re a women-owned company helping women and people with uteruses suffer less. They’ve got several products to help you balance hormones. Link in bio to get 20% off all their products or use code LITAF at checkout.

Can’t wait to hear about your fav menstrual phase!

04/08/2022

Hands down this is still the absolute best week of my life. Can’t believe today marks 3 years since we made this 💛 official Can’t wait for the next big adventure 🤰it will definitely include more sunrises, music, and dancing.

21/07/2022

Talking about grief and perfectionism on the pod today. Lol. Super light topics I know. When I was doing some recent reprogramming around perfectionism alot of grief came up. And I realized my lack of boundary setting was to meet the need to be loved. My old friend's control and manipulation are outdated shortcuts to get this need met. Link to listen to the full story: https://www.sarahcohan.com/podcast/episode/2c15cb8a/93-grief-is-a-btch

18/07/2022

Connection and love. How beautiful is that?! Huge thanks to for being on the Lit AF podcast this week. It was such a wonderful conversation about attachment theory, healing, and authenticity. Link to listen to the episode: https://www.sarahcohan.com/podcast/episode/35040cd1/92-having-the-courage-to-question-with-taune-lyons

14/07/2022

🫖 Are you a chai, earl grey, jasmine, oolong? There's so many different different types. Thank you for these words of wisdom on this week's Lit AF podcast. It makes conditioning feel random and harmless. Link to listen: https://www.sarahcohan.com/podcast/episode/35040cd1/92-having-the-courage-to-question-with-taune-lyons

12/07/2022

Just a lil' reminder for ya that nothing in life is permanent, not this moment, not this identity, not this experience. Big thanks to for this reminder! Check out the full Lit AF podcast episode. Listen here: https://www.sarahcohan.com/podcast/episode/1e40e982/92-hanging-with-our-spirit-guides-with-beth-kiacz

07/07/2022

I will match up to $500 in donations to abortion rights funds across the US. This means your donation to any of these orgs will be doubled. DM me a copy of your receipt and I'll make a matching donation to that organization.⁠
We've already hit $228 in donations! Please help support abortion rights across the US. Thank you to everyone who has participated!
Now is the time to take action and support. I keep hearing stories of fast and loose local laws changing in conservative states. These are the women and people with uteruses that need our help. ⁠
I've chosen three specific funds to support. Link in bio to donate directly.⁠
1. Together Rising - 100% of donations support:⁠
SisterSong New Mexico Religious Coalition for Reproductive Choice, Indigenous Women Rising, and Missouri Abortion Fund.
They are adding new organizations each day.⁠ https://app.mobilecause.com/form/CXatFw?fbclid=IwAR3XmBqOeKxnhxD2ZrUiXuqmsrXSqjYyP7JoDq7T1n9qAsDr3SzIG5L8htc&vid=stltn
2. National abortion access fund for survivors⁠
Survivors must have access to healthcare services and full control over their own bodies. This fund covers the full costs associated with getting an abortion out of state.⁠ https://www.gofundme.com/f/abortion-access-fund-for-survivors/donate?utm_source=widget&utm_medium=referral&utm_campaign=p_cp+share-sheet
3. National Network of abortion funds⁠
This fund supports 90 abortion funds across the us. Abortion funds provide financial assistance, travel, lodging, and many other types of support to abortion seekers. This network of abortion funds exists to fill the gaps in care. ⁠https://secure.actblue.com/donate/supportabortionfunds?refcode=1milmatch&fbclid=IwAR1dmcT_TbOE9waPtB5XopjBhokQMXlkgslDRJIBoaYJWSo45oxyngBeQD0
THANK YOU for taking action. Every penny counts and can save a person's life. ⁠

Lit AF Podcast