The Podcast:
The Empowered Brain
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Podcast Updates
Hello Friends, if you're looking for an episode recorded before January 9, 2023, you'll see a different title and hear a slightly different podcast intro. Don't be alarmed, you're in the right place, the podcast just got a fresh new look and brand new name in 2023, The Empowered Brain. Same great content; brand new name. Enjoy the episodes!
Episode #183:
 Understanding and Rewiring Negative Thought Patterns so you can Break Free from Guilt, Imposter Syndrome and Insecurity
December 2, 2024
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In this episode, I dive into the science and solutions behind why negative thought patterns like guilt, imposter syndrome, and insecurity, seem to stick around even when we’re aware of them. These thought loops don’t define us, and I share actionable steps to help you break free and rewire your brain for lasting change.
Read More and Listen HereEpisode #182:
 Lessons to Improve Emotional Resilience, Inner Peace, and Success
November 24, 2024
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In this episode, we dive deep into preparing for holiday stress—covering difficult conversations, managing triggering relationships, and avoiding re-traumatization. Holidays can bring joy but also carry stress due to heightened expectations and unresolved family dynamics. I provide simple and practical tools to navigate these challenges.
Read More and Listen HereEpisode #181:
 Lessons to Improve Emotional Resilience, Inner Peace, and Success
November 18, 2024
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In this episode, I’m breaking down three big takeaways that came to me as I traveled, juggled commitments, and faced some personal reflections. From practicing gratitude to honoring my own needs, these lessons reminded me of the power we hold in our daily choices. Sometimes, it’s the simple shifts in perspective that make all the difference.
Read More and Listen HereEpisode #180:
The Gifts of Self-compassion
November 10, 2024
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In this episode, I return to the ever-relevant topic of self-compassion, exploring why it is essential for our mental and emotional well-being and how it impacts our daily lives. Self-compassion isn’t a one-time achievement but a lifelong practice.
Read More and Listen HereEpisode #179:
The Messy Middle: How to Not Quit When Things Get Hard and Uncomfortable (when you are creating a new habit or self-improvement)
November 04, 2024
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In today’s episode, I dive into what I call the "messy middle"—that challenging, often uncomfortable phase of growth and transformation. Whether it's setting boundaries or rewiring our thoughts, the messy middle is an unavoidable, sometimes frustrating stage.
Read More and Listen HereEpisode #178:
How to Get Your Time Back for YOU!
October 28, 2024
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 In this episode, I dive into time management strategies tailored for busy professionals juggling careers, parenting, and personal growth.
Read More and Listen HereEpisode #177:
You matter too: Servant Leadership vs Martyrdom, What Are You Practicing?
October 14, 2024
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In this episode, I discuss the importance of recognizing your own value in the midst of serving others. Through personal stories and coaching insights, I explore the difference between being a servant leader and being a martyr, and why it's essential to set boundaries and care for yourself.
Read More and Listen HereEpisode #176:
Redefining Your Relationship With Weakness
October 7, 2024
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In this episode, I explore the recurring theme of how we define weakness and how it often ties into our misunderstanding of femininity. I guide you through rethinking this mindset, showing how balancing the masculine (yang) and feminine (yin) energies brings more flow, peace, and creativity into our lives.
Read More and Listen HereEpisode #175:
The Power of Ritual and how to incorporate them into your daily life
September 30, 2024
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In this episode, I dive deep into the concept of rituals, how they differ from habits, and why they're so important in our lives. I'll be sharing practical suggestions on how to start incorporating rituals into your daily routine and explaining the science behind them.
Read More and Listen HereEpisode #174:
The RAIN Pneumonic How to process and be with difficult thoughts, feelings, and moments
September 23, 2024
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In this episode, I dive into the importance of allowing yourself to sit with your emotions and embrace the process, especially in the entrepreneurial journey. I share how learning to detach from outcomes has transformed my approach to goals and achievements.
Read More and Listen HereEpisode #173:
Invalidating Your Emotions: Why you do it, how it's effecting you and how to stop
September 16, 2024
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In this episode, we explore why we tend to invalidate our emotions. We discuss the psychological roots of emotional invalidation and the science behind the benefits of acknowledging and feeling our emotions. You'll also learn practical strategies for emotional validation and the risks of suppressing feelings.
Read More and Listen HereEpisode #172:
What are you choosing to believe and why?
September 9, 2024
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In this episode, I take you on a journey to rediscover your intuition. We dive deep into what disconnects us from our inner knowing and how we can rebuild that connection. From personal stories to practical advice, I share insights on trusting yourself, overcoming fear, and creating space for intuition to thrive.
Read More and Listen HereEpisode #171:
What are you choosing to believe and why?
September 2, 2024
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In this episode, I explore the power of choosing what you believe and how those choices shape your reality. I share personal stories to illustrate how the beliefs we hold can either empower us or keep us stuck in fear.
Read More and Listen HereEpisode #170:
The Powerful Practice of Surrender
August 26, 2024
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In this episode, I dive into the concept of surrender—a practice that’s often misunderstood but can be incredibly powerful when done right. By embracing surrender, I’ve found greater inner peace, a stronger connection to my intuition, and the ability to live more fully in the present moment.
Read More and Listen HereEpisode #169:
How to React to Your Negative Thoughts Liberate Yourself From Negative Thoughts and Elevate your Consciousness
August 19, 2024
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In this episode, I delve into the nature of negative thoughts and how we can effectively manage and transform them.
Read More and Listen HereEpisode #168:
Why Verbalizing Your Goals Matters: How to Prime Your Brain for Success
August 12, 2024
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In this episode, I dive into the transformative power of speaking your goals into existence. Drawing from personal anecdotes and scientific studies.
Read More and Listen HereEpisode #167:
The Fulfillment Deficit How to know if you are experiencing it and what to do about it
August 5, 2024
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In this episode, I dive deep into the concept of the "fulfillment deficit," discussing why many successful professionals feel something is missing despite their achievements.
Read More and Listen HereEpisode #166:
Simple Practices for Happiness and Inner Peace
July 29, 2024
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In this episode, I share simple, science-backed practices to help you create more happiness, inner peace, and success in your life.
Read More and Listen HereEpisode #165:
Overwhelm: Why You Feel It and How to Not Let it Get in Your Way
July 22, 2024
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In this episode, we delve into the pervasive feeling of overwhelm, especially how it affects high-achieving individuals.
Read More and Listen HereEpisode #164:
Competition, Jealousy, Envy: Why you do it and How to stop
July 15, 2024
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In this episode, we delve into the pervasive feelings of competition, jealousy, and envy, particularly among high achievers. We explore why these feelings arise, how they differ between genders, and the deep-seated impacts they have on our well-being.
Read More and Listen HereEpisode #163:
The Selfishness Lie: How to stop believing it and start choosing you
July 08, 2024
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In today's episode, we explore the pervasive and often misunderstood concept of selfishness, especially as it affects women. We'll dive into the historical context of how selfishness has been used to control and limit women's roles, examine the impact of these beliefs on both women and men, and discuss practical steps for dismantling these harmful thought patterns.
Read More and Listen HereEpisode #162:
Allowing the Magic: Intersection between Spirituality and Science with Dr. Rashmi Schramm
July 01, 2024
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Through our conversation, you'll learn about my path to finding inner peace and how combining worldly and spiritual gifts can enhance your ability to help others.
Read More and Listen HereEpisode #161:
Ancestral and Generation Trauma: How to know if you have it and How to Heal
June 24, 2024
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In this enlightening episode, we delve deep into the concepts of ancestral and generational trauma, exploring their scientific foundations, how they manifest in our lives, and practical steps for healing.
Read More and Listen HereEpisode #160:
How to Allow Your Success to be Easy (instead of thinking it always has to be hard)
June 17, 2024
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In this episode, we delve into the importance of thoughtwork and self-mastery to create results you desire for more abundance, fulfillment and success.
Read More and Listen HereEpisode #159:
How to Allow Your Success to be Easy (instead of thinking it always has to be hard)
June 10, 2024
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In this episode, I explore why many high achievers struggle to let their success come easily. I delve into how societal beliefs, cultural values, and personal experiences contribute to this struggle. You’ll also learn actionable strategies to help you embrace your success without self-sabotage.
Read More and Listen HereEpisode #158:
Permission To feel Sad: Why You Avoid Feeling Sad, and What to Do Instead
June 3, 2024
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In today's episode, we delve into the emotion of sadness, discussing why it's essential to feel and process it rather than avoiding it.
Read More and Listen HereEpisode #157:
Self Compassion and it's Link to Productivity, Achievement, and Business Success
May 27, 2024
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In this enlightening episode, we delve into the profound connection between self-compassion and various aspects of life, including mental health, success, and personal fulfillment.
Read More and Listen HereEpisode #156:
How to Stop Being Hard on Yourself AND still be productive
May 20, 2024
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In today's episode, we tackle the pervasive myth that being hard on oneself is necessary for success. We explore the origins and impacts of this belief, discussing how it is shaped by social conditioning, evolutionary biology, and generational trauma.
Read More and Listen HereEpisode #155:
How to Separate Your Core Self from Your Thinking Brain
May 13, 2024
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In this episode, I dive into the “Laziness Lie." Using psychological insights and historical context to demonstrate how societal and cultural pressures have distorted our views on laziness and guilt.
Read More and Listen HereEpisode #154:
How to Separate Your Core Self from Your Thinking Brain
May 6, 2024
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In this episode you'll learn why it's important to get to know your core self and differentiate that from your thinking brain. You'll also learn simple and tangible ways to start doing this now.
Read More and Listen HereEpisode #153:
The Self-Awareness vs the Self-Confidence gap and their Relation to Imposter Syndrome
April 29, 2024
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In this week's podcast, I break down the difference between the self-awareness vs the self-confidence gap and how they're related. Plus you'll learn steps you can start taking to feel a little less insecure and more self-aware.
Read More and Listen HereEpisode #152:
How to Practice Mind Yoga for a More Determined and Resilient Mind
April 22, 2024
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This week on the podcast I teach you a special mind trick that will help you keep going, even when you're brain is telling you to quit.
Read More and Listen HereEpisode #151:
How to Cultivate the Relationship With the Person You Spend the Most Amount of Time With
April 15, 2024
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On this weeks podcast, we talk about the importance of cultivating the most important relationship you will ever have, the relationship you have with yourself. I teach you simple and innovative ways to start doing this right now, without it being complicated or feeling like another thing I have to do.
Read More and Listen HereEpisode #150:
Navigating Grief and Loss in the midst of personal and professional responsibilities
April 8, 2024
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Whether you've lost a loved one in the past or are currently experiencing the loss of a loved one, grief is somewhat a rite of passage as we go through our life journey.
Read More and Listen HereEpisode #149:
Journey to Authenticity: How a mom of 3 and an entrepreneur overcame procrastination and imposter syndrome to create the business and life of her dreams
April 1, 2024
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Noura is now living a life of intention and purpose. On this week's podcast episode, Noura shares how she, as a mom of three struggling with procrastination and imposter syndrome, created the life and business of her dreams.
Read More and Listen HereEpisode #148:
Why You Quit on Your Goals, and How to Recommit (so that you achieve your goals and your truest desires)
March 25, 2024
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On this week's podcast, I teach you what's really behind the reasons you tend to quit on your goals (it's not as obvious as you think), and exactly what to do to recommit and achieve your goals.
Read More and Listen HereEpisode #147:
The Science of Manifestation and how to use it to create your goals
March 18, 2024
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On this week's podcast, I break down the science of manifestation, in a clear and simple to understand way.
And, I’ll teach you my exact practice to manifest all my goals.
Episode #146:
How to take a Loss in Business and in Life
March 11, 2024
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On this week's podcast, I share that story with you. I also help you understand why you may be playing small by consciously (or subconsciously) avoiding losses and failures. And, I’ll teach you what to do about it.
Read More and Listen HereEpisode #145:
The courage to have difficult conversations
March 4, 2024
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On this weeks podcast I teach you how to rethink difficult conversations and how to prepare yourself to have them with confidence and courage.
Read More and Listen HereEpisode #144:
How to have more courage
February 26, 2024
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On this weeks podcast, I walk you through a few steps you can start taking now to help you have more courage and get you to where you want to be in life.
Read More and Listen HereEpisode #143:
How to do a Personal Energy Inventory, and Steps You Can Take Now To Protect Your Sacred Energy
February 19, 2024
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The energy you carry is sacred. Your energy affects everything around you. It affects your work products, the quality of your relationships, and your fulfillment in life
Read More and Listen HereEpisode #142:
Acts of Unconditional Love
February 15, 2024
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Take a listen to this podcast episode and learn different ways you can offer yourself and others around unconditional love.
Read More and Listen HereEpisode #141:
Mastering Self-Discipline: Part 4 The Science of Human Motivation how to use it to get more done
February 08, 2024
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In this episode, we talk all about human motivation. You'll learn how to use your brains intrinsic motivational centers to keep you on track to achieve the goals you set.
Read More and Listen HereEpisode #140:
Mastering Self-Discipline: Part 3Â The Science of Self-Discipline and how to use it to get more done
February 02, 2024
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After this episode you'll understand how to wire your brain to be more disciplined, without being hard on yourself, and how to start creating habits that get you the results you want.
Read More and Listen HereEpisode #139:
Mastering Self-Discipline: Part 2 How to Get into and Stay in Your Flow State
January 25, 2024
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In this episode, we dive into the science behind the flow state. You'll also learn how you can get yourself into a flow state to get more done with ease.
Read More and Listen HereEpisode #138:
How to do your own internal healing and liberation: A Conversation with Natalie Gutierrez, LMFT, Author of The Pain We Carry
January 18, 2024
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In this episode, I bring you the author of the most impactful book I read in 2024. The book is called "The Pain We Carry," and the author is the brilliant Natalie Gutierrez, LMFT.
Read More and Listen HereEpisode #137:
Mastering Self-Discipline: Part 1 The real reason why you're not disciplined
January 11, 2024
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So, in the spirit of January, new beginnings, and a time of the year of high inspiration and motivation, I'm creating a four part series on mastering self-discipline, and using the science of self-discipline to get more done.
Starting with Part 1, where we get super clear on the real reasons why you're not more disciplined.
Episode #136:
The science of behind why vision boards work and how to create your own effective vision board
January 04, 2024
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on this episode I am reviewing with you the science behind vision boarding, why vision boards are effective and how they work.
Read More and Listen HereEpisode #135:
Three Most Important Things I learned this year and how they can help you uplevel your potential and create a more expansive life
December 28, 2023
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On this weeks podcast I'm doing a year-end wrap up and sharing the 3 most important things I've learned this year and how you can use them to uplevel your life, expand your potential, and have more fun and freedom in life.
Read More and Listen HereEpisode #134:
How to do a year-end life and career evaluation and prepare for the next year using The Gain Theory
December 21, 2023
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In this episode you'll learn how to thoughtfully consider all your gains in the year and learn from your perceived losses using the Gain Theory.
Read More and Listen HereEpisode #133:
The 3 things Entrepreneurs need to master to create a profitable, sustainable and soul-aligned business
December 14, 2023
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Listen in as we go from mistakes to solutions, and help you create a profitable, sustainable and liberated business.
Read More and Listen HereEpisode #132:
The Most Common Mistakes Smart Entrepreneurs Make That Slows Down Their Growth and Leads to Burnout
December 07, 2023
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Listen in as I teach you the MOST common mistakes smart entrepreneurs make that slows down their profitability and leaves them burned out.
Read More and Listen HereEpisode #131:
Cultivating compassion towards your ego to get more in life
November 30, 2023
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Since the ego is and will always be a part of who you are, it's important to understand why it develops, why it get's loud at certain times, and how you can befriend it to be more effective in all that you do.
Read More and Listen HereEpisode #130:
The not enough syndrome: how to break free and achieve more
November 23, 2023
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In this episode I'll break down the "not-enough" conundrum, how it's actually slowing you down, and what you can do to break free from this and start creating results you want in life.
Read More and Listen HereEpisode #129:
Maslow Unlocked: Achieving Self-Actualization in the Modern World
November 16, 2023
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In this episode, you'll learn how to continue to move up the rungs of Maslow's Hierarchy, and how to keep yourself at the peak.
Read More and Listen HereEpisode #128:
Impermanence and the Art of Letting Go: Navigating Life's Transitions Mindfully
November 11, 2023
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On this week's podcast, you'll learn what impermanence is, where it originated, and a few simple steps to start practicing it now.
Read More and Listen HereEpisode #127:
Turning Workplace Challenges into Opportunities: Strategies for Managing Difficult Employees who you can't fire (including former bosses)
November 02, 2023
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We dive into detailed strategies for turning these workplace pain points into opportunities.
Read More and Listen HereEpisode #126:
Unlocking Self-Validation: Breaking Free from Invalidation Patterns
October 26, 2023
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On this week's podcast, we talk about all the sneaky ways self-invalidation shows up, why we've developed these habits, and how to start practicing self-validation instead.
Read More and Listen HereEpisode #125:
What's Possible: Overcoming Procrastination with Self-Compassion
October 19, 2023
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This week I bring you the last episode in our "What's Possible Series," where you get to learn from my students, as I celebrate them, and let them serve as an example of what's possible for you.
Read More and Listen HereEpisode #124:
What's Possible: Breaking Free from People-Pleasing and Showing up with Confident Authenticity with Sneha
October 12, 2023
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This week on the podcast, we're continuing the "What's Possible" series, interviews with my students. I'm bringing you real stories from real people who made sustained changes they didn't even realize was possible for them.
Read More and Listen HereEpisode #123:
What's Possible: Overcoming Imposter Syndrome, Getting Promoted at Work, and Improving my Marriage (while raising 3 young kids) with Dr. Angie
October 5, 2023
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This week on the podcast, you'll hear the first episode in the "What's Possible" series, interviews with my students. I'm bringing you real stories from real people who made sustained changes they didn't even realize was possible for them.
Read More and Listen HereEpisode #122:
Sustaining a Conference High: Keeping the spark alive with strategies for long-term motivation
September 28, 2023
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In this episode, I walk you through step-by-step strategies to help you keep the conference spark alive, with strategies for long-term motivation.
Read More and Listen HereEpisode #121:
Decision Making: The Power of Balancing Emotion and Logic
September 21, 2023
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In this episode, we dive into the art of making decisions that truly matter, embracing both the wisdom of our emotions and the clarity of logic.
Read More and Listen HereEpisode #120:
Breaking Through Imposter Syndrome: Empowering Your Success
September 14, 2023
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In this podcast episode we'll explore the phenomenon of imposter syndrome and its impact on women.
Read More and Listen HereEpisode #119:
PART 3: Unraveling the Patriarchy: Past, Present, and Persistence
September 07, 2023
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In the next few episodes, we're going on a journey through history, society, and our personal experiences to understand the patriarchy's roots, its intersections with various identities, and most importantly, what we can do to not be victims of this, and instead break it down.
Read More and Listen HereEpisode #118:
PART 2: Unraveling the Patriarchy: Past, Present, and Persistence
August 31, 2023
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In the next few episodes, we're going on a journey through history, society, and our personal experiences to understand the patriarchy's roots, its intersections with various identities, and most importantly, what we can do to not be victims of this, and instead break it down.
Read More and Listen HereEpisode #117:
PART 1: Unraveling the Patriarchy: Past, Present, and Persistence
August 24, 2023
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In the next few episodes, we're going on a journey through history, society, and our personal experiences to understand the patriarchy's roots, its intersections with various identities, and most importantly, what we can do to not be victims of this, and instead break it down.
Read More and Listen HereEpisode #116:
Befriending your mind: A Powerful journaling practice to shift away from negative self-talk
August 17, 2023
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In this episode, I share with you a step-by-step journaling practice to help you stop avoiding or feeling ashamed by your negative thoughts, but instead see them with compassion, and move on.
Read More and Listen HereEpisode #115:
How to separate your core self from your negative thoughts
August 10, 2023
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In this episode, I teach you a simple mnemonic to help you separate your core self from your thinking brain.
Read More and Listen HereEpisode #114:
Apathy: Why you feel "Blah" and another way fear shows up
August 03, 2023
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We delve into the apathy cycle and how it subtly influences our actions, from avoiding tasks on our to-do lists to indulging in endless Netflix binges, apathy can seep into various aspects of our lives.
Read More and Listen HereEpisode #113:
Why you're afraid to take action
July 27, 2023
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Acknowledging the ways fear shows up in our bodies is crucial, as our fear response is hardwired, acting even before our brains process it.
But, you can break this generational cycle of fear.
In this week's podcast episode, I show you exactly how.
Read More and Listen HereEpisode #112:
The Stress-Trauma Continuum
July 20, 2023
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The stress trauma continuum ranges from healthy stress that stimulates creativity and satisfaction to toxic stress leading to burnout or even trauma.
Read More and Listen HereEpisode #111:
How to change any area of your life you're not happy with
July 13, 2023
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If there's an area in your life where you're feeling dissatisfied or unhappy, this episode is for you.
You’ll learn powerful strategies and techniques to help you make the changes necessary to create the life you want without feeling overwhelmed.
Read More and Listen HereEpisode #110:
Self-Forgiveness Part 2: How to Practice Self-Forgiveness with Dr. Melissa Parsons
July 06, 2023
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In this episode, I interview Dr. Melissa Parsons, a colleague and friend. We talk about the things that keep us from forgiving ourselves and she teaches a process to process, forgive and move on.
Read More and Listen HereEpisode #109:
Self-Forgiveness Part 1: A Step-by-step Process to Forgive and Stop Shaming Yourself
June 29, 2023
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Self-forgiveness is liberating and helps you create more clarity and space in your life for things that matter.
This week on my podcast, The Empowered Brain, I teach you a gentle and effective step-by-step process to help you access old wounds and practice self-forgiveness.
Episode #108:
3 Tools to Stop Procrastinating
June 22, 2023
In this episode you'll learn:
- The exact reason why you procrastinate (hint: it's not just about avoiding the task)
- You'll understand the exact things you specifically do when you procrastinate (even the one's that sort of feel productive)
- 3 effective strategies to stop procrastinating and start getting more done
Episode #107:
How to Turn off Your Work Brain and Stop Thinking About Work at Home
June 15, 2023
In this episode you'll learn:
- Where that hypervigilance comes from
- The negative health effects it’s having on you
- How to turn it off, and,
- How to be intentionally present with the people you love
Episode #106:
Bare Minimum: How to Give Yourself Grace in Times of Transitions
June 08, 2023
In this episode, we talk about what's behind this fear, and how to give our brain, body, and spirit what we need during life's transitions.
Read More and Listen HereEpisode #105:
Radical Acceptance and how to get more done without the stress
June 1, 2023
In this episode, we dive into the root cause of your daily frustrations and stressors. You’ll learn how to let go of the one thing leading to 90% of your daily stress, so you can be more productive and get more done.
Read More and Listen HereEpisode #104:
One Simple Question to Shift from Stress and Burnout to Equanimity
May 25, 2023
In this episode, we dig into why we do that, plus I'll share 2 questions that will help you disrupt your old ways of doing things, and start creating habits and new ways of doing things that will make you happier, more productive, and less stressed.
Read More and Listen HereEpisode #103:
The Difference Between Commitment and Motivation
May 18, 2023
In this episode I break down what you actually need to achieve the goals you set, and why you can't always rely on motivation.
Read More and Listen HereEpisode #102:
Boundaries: How to Make Setting Them Less Hard
May 11, 2023
In this episode, we breakdown exactly why setting boundaries are uncomfortable (it's not what you think!), and the exact steps you can start taking now to start creating work boundaries, even when it feels awkward.
Read More and Listen HereEpisode #101:
How to Lean Into Your Intuition
May 04, 2023
In this episode, I'll walk you through 3 simple steps you can take to start accessing your intuition today.
Read More and Listen HereEpisode #100:
How to Access Your Limitless Potential
April 27, 2023
In this episode, I share the 3 things you need to access your limitless potential. These are the exact principles I follow that have sky rocketed my results in all areas of my life, I only wish someone would have shared them with me years ago.
Read More and Listen HereEpisode #99:
How to Use Mindful Listening to improve your relationships
April 20, 2023
Practicing mindful listening will deepen your relationship with the people you love and help you be more open-minded.
Though you might think you're a good listener there are a few subtle things that tend to always get in the way.
Episode #98:
Shame, guilt and self-compassion when it comes to past mistakes (including divorce)
April 13, 2023
This week on the podcast we dive deep into the unescapable human emotions of shame and guilt through the lens of divorce.
Read More and Listen HereEpisode #97:
How to change any thought and start thinking on purpose
April 6, 2023
In this episode, you'll learn how you form your thoughts, and how to change any thoughts you have, so you can start creating the results you want.
Read More and Listen HereEpisode #96:
How to stop feeling guilty when your body needs to rest
March 30, 2023
As a high-achiever, you may have internalized the idea that you need to earn the time to rest.
It may show up as you saying, I'll take a break and rest after I've done xzy.
Have you ever wondered where this habit came from?
Tune in to the podcast this week, The Empowered Brain, and learn why this developed and how to let it go.
Episode #95:
How to have enough time for everything you value (and stop saying "i don't have time for that")
March 23, 2023
In this episode we talk about time and how it relates to our values. You'll learn how to get clear on your values, align your time to your values, and stop using the "I don't have time" excuse.
Read More and Listen HereEpisode #94:
Simple and highly effective tools to manage stress and create emotional self-regulation
March 16, 2023
In this episode, I teach you 7 super simple and highly effective tools that you can use throughout your day to manage your stress response. Each tool takes less than 10 seconds to practice and is backed by neuroscience.
Read More and Listen HereEpisode #93:
How to create authentic self-confidence and move away from feeling like you're not enough
March 9, 2023
In this episode, we discuss why insecurity and self-doubt are second nature for women, and how to cultivate true authentic self-confidence, that no degree or title can ever give you, and no person can ever take away.
Read More and Listen HereEpisode #92:
Achieve Every Goal You Set Part 3: How to stop procrastinating and start taking action
March 2, 2023
If you want to create a fool-proof plan to achieve any goal you set, then you've got to listen to my 3 part podcast series: Achieving Every Goal You Set
Read More and Listen HereEpisode #91:
Achieve Every Goal You Set Part 2: The Success Triad and 3 things you need to achieve every goal
February 23, 2023
If you want to create a fool-proof plan to achieve any goal you set, then you've got to listen to my 3 part podcast series: Achieving Every Goal You Set
Read More and Listen HereEpisode #90:
Achieve Every Goal You Set Part 1: Choosing the right goal for you
February 16, 2023
If you want to create a fool-proof plan to achieve any goal you set, then you've got to listen to my 3 part podcast series: Achieving Every Goal You Set
Read More and Listen HereEpisode #89:
Self-expression and living a more fulfilled life
February 09, 2023
Self-expression is a vital piece of creating a fulfilled life. It's also the at the core of how we connect, navigate and grow with each other.
Though neuroscience backs this up, it's still challenging for most people to feel comfortable and confident full expressing themselves.
Episode #88:
Perfectionism: Why you have it and how to move past it
February 02, 2023
In this week's podcast episode, we talk all about perfectionism.
Read More and Listen HereEpisode #87:
Celebrations: How and Why to celebrate your daily wins
January 26, 2023
In this week's episode, we talk all about celebrations.
Read More and Listen HereEpisode #86:
Belonging: Why it Matters and How to Cultivate it
January 19, 2023
In this episode, we explore why belonging matters and how to start cultivating it for ourselves.
Read More and Listen HereEpisode #85:
Stop "SHOULDING" all over yourself
January 12, 2023
On this week's podcast episode, I show you how to recognize when you're inner critic is "shoulding" all over you, and teach you how to stop.
Read More and Listen HereEpisode #84:
How to be Effective at Work When the Job is Imperfect (i.e. frustrating colleagues or circumstances)
January 5, 2023
In this week's podcast episode, I'll walk you through the 4 simple steps you can take to help you be effective at work, especially when the job is less than perfect.
Read More and Listen HereEpisode #83:
Having the Audacity to Believe in Yourself
December 29, 2022
On this week's podcast episode you'll learn why goal setting matters and how to start doing this for yourself.
Read More and Listen HereEpisode #82:
How to distance yourself from negative thoughts
December 22, 2022
In this week's podcast episode, I teach you how to use one simple sentence to distance yourself from negative thoughts and start to let go of anxiety, overwhelm and stress and choose peace and happiness instead.
Read More and Listen HereEpisode #81:
How to make space in our days and lives for what matters
December 15, 2022
Life is short and can be uncertain. In this episode, we talk about how you can start making space for what truly matters in your life.
Read More and Listen HereEpisode #80:
Attitudes of Mindfulness
December 8, 2022
In this episode, you'll learn what the 7 attitudes of mindfulness are and how to start practicing them today.
Read More and Listen HereEpisode #79:
Why it's hard to just play as an adult, and what to do about it
December 1, 2022
In this episode, you'll learn why it's so hard for us to do this and how to start.
Read More and Listen HereEpisode #78:
How to give yourself what you need when you're throwing an internal tantrum - With Dr. Stella Evans
November 24, 2022
I interview Dr. Stella Evans who introduces us to the framework Internal Family Systems. Dr. Evans breaks down this concept and teaches us how to use it and give our mind and bodies what they need in moments of internal turmoil.
Read More and Listen HereEpisode #77:
Healing Internal Trauma with Dr. Kimmery Newsom
November 17, 2022
This week on the podcast I’m joined by a psychologist, Dr. Kimmery Newsom.
She shares her new book, Sounds of the Soul, and we talk about the important and painful experience of mourning and processing grief.
Read More and Listen HereEpisode #76:
Decolonize Your Brain Part 3 with Dr. Kimmery Newsom
November 10, 2022
In this episode, I’m joined by Dr. Kimery Newsom, DEI therapist, and expert. Dr. Newsom teaches us a new approach to do our own internal work, to start the process of decolonizing our brains.
Read More and Listen HereEpisode #75:
Decolonize Your Brain: Part 2: How to Heal Internalized Racial Trauma
November 3, 2022
This week, in Part 2, you’ll learn how to recognize how the effects of colonization show up in your day-to-day lives.
And, I walk you through a 6-step process to start doing your own work to decolonize your brain.
Read More and Listen HereEpisode #74:
Decolonize Your Brain: Part 1: Colonization and the Colonizer Mentality
October 27, 2022
This month, on my podcast, I’m doing a 3-part series and taking you on a journey to help you better understand colonization and the effect it has had on your brain.
In Part 1 (released this week), I’ll do a brief overview of the history of colonization and introduce you to the concept of the colonizer mentality.
Read More and Listen HereEpisode #73:
How to Improve Your Efficiency by 40%
October 20, 2022
On this week's podcast, I teach you how to stop wasting those 23 minutes every few hours and improve your efficiency by 40% by doing one simple thing.
Read More and Listen HereEpisode #72:
Your Brain’s Golden Hour of Efficiency
October 13, 2022
On this week's podcast, I teach you the 3 steps to harness that time, add fuel to that fire, and skyrocket your efficiency.
Read More and Listen HereEpisode #71:
How to Use Rest to Fuel Your Efficiency
October 6, 2022
On this week's podcast, I share one of the kindest ways to improve your efficiency. You'll be surprised at how effective this one thing will be.
Read More and Listen HereEpisode #70:
Achieve All Your Goals Using Strategic Pessimism
September 29, 2022
On this week's podcast, I'm teaching you a process to help you follow through and NOT quit on your goals part way in. And, instead, start achieving every goal you set.
Listen in and learn how to W.O.O.P. your goals all the way to completion.
Episode #69:
Shame, Perfectionism, and Body-Image with Dr. Trina Dorrah
September 22, 2022
On this week's podcast, I bring you an interview where I share my own vulnerabilities and the science to help us become more compassionate and resilient.
I'm accompanied by my colleague, and anti-diet physician coach, Dr. Trina Dorrah.
Listen in to learn about common issues we all struggle with and how to deal with them.
Episode #68:
Creating an Inclusive Workplace Culture with Dr. Maureen Bell
September 15, 2022
This week on the podcast, I bring to you an expert in the field of Inclusive Leadership, Dr. Maureen Bell, National DEI Director and Chief of Emergency Medicine at Howard Hospital.
You'll learn:
-Why creating an inclusive workforce matters
-How to do it
-Common pitfalls and how to avoid them
Episode #67:
How to NOT Be Uncomfortable Practicing Anti-Racism with Dr. Crystal Agyei
September 8, 2022
On this week's podcast, I bring to you an expert in the field of DEI, Dr. Crystal Agyei, who shares all her wisdom.
We talk about all things equity, inclusion, and anti-racism.
This episode is jam-packed with knowledge.
Episode #66:
How To Use The Science Of The Moon Phase to Create a More Holistic and Aligned Life
September 1, 2022
Listen as I interview Astrology expert, Mimi Truong, who teaches us how to use the science of the moon phase to create a more holistic and aligned life.
If you have a friend who would benefit from this episode, I'd love for you to share it with them too!
Episode #65:
The Fastest Way to Get Results, with Dr. Sowmya
August 25, 2022
On this week's podcast, I'm introducing you to my client, Dr. Sowmya. Sowmya's an incredibly optimistic and successful female physician. Sowmya was definitely able to create the mental clarity she wanted within weeks of coaching together. But, that’s not even the best part of her experience. The best part, and what may shock you the most, were the other profound transformations and unexpected benefits of coaching.
Read More and Listen HereEpisode #64:
How coaching helped me become a Time Management Ninja, With Dr. Tasha
August 18, 2022
Like many other female physicians of color, Tasha was dealing with overwhelm, stress, and guilt. Her story is a beautiful example of what's possible when you choose to prioritize your well-being and invest in your mental, physical and emotional health.
Read More and Listen HereEpisode #63:
How Coaching Shattered my World-View and Changed my Life
August 11, 2022
This month on the podcast, we're doing a 3 part series to introduce you to the transformative power of coaching.
You'll hear my story, where I get super real and vulnerable about my struggles and how coaching helped me overcome them.
And then you get to meet two of my clients and learn from their experiences.
Episode #62:
How boundaries are just another way to show unconditional love
August 4, 2022
In this week's podcast, I introduce you to a new and different way to think about boundaries. Plus, I help you let go of guilt when it comes to enforcing them.
After listening, you might just start doing things differently, and you'll be so glad that you did.
Read More and Listen HereEpisode #61:
The Be-Do-Have Framework to Help You Create the Future You Want
July 28, 2022
In this week’s podcast, I introduce you to a new framework and teach you exactly how to use it, to help you achieve new goals and shift your identity.
Listen in and share it with a friend.
Episode #60:
The 3 Questions You Need to Evaluate Anything
July 21, 2022
In this week's podcast, I share with you the three questions you can use to evaluate almost anything (programs, presentations, vacations, etc) and learn how to make it better next time.
Listen in and share it with a friend.
Episode #59:
Why we procrastinate and how to stop
July 14, 2022
In this week's podcast episode, I teach you why your brain procrastinates and how to interrupt your own procrastination cycle, so you can increase your productivity and have more time for the things you love.
Listen in and share it with a friend.
Episode #58:
Why you have trouble asking for what you want and what to do about it
July 07, 2022
In this week's podcast episode, I break down exactly why this happens, and what to do about it.
Listen in to learn how to stop being afraid and finally ask for what you want in life.
Episode #57:
The 3 Things You Need to Knock Any Presentation Out of the Park
June 30, 2022
I've taken everything I've learned from my personal experience and professional training and distilled it into the top 3 things you need to deliver an impactful presentation.
This episode is high-yield! Enjoy and share it with a friend.
Episode #56:
Creating Thoughts on Purpose and Morning Journaling
June 23, 2022
On this week's podcast, I share why it's important to get started and how to stay consistent. I pack all you need to know in this short 10-minute episode.
Read More and Listen HereEpisode #55:
Creating Space for the Discomfort
June 16, 2022
In this week's podcast episode, I teach you how to cross the gap from where you are now to where you want to be, by creating space to feel the discomfort.
Read More and Listen HereEpisode #54:
The Power of Intention Setting
June 9, 2022
Did you know you have a super power at your disposal, that you can use at any time?!?!?!
Something that's been used for centuries outside of the western world, accessed by some of our own ancestors, and also scientifically proven to work.
Read More and Listen HereEpisode #53:
Living and Leading with ADHD with Dr. Diana Mercado-Marmarosh
June 2, 2022
In this week's podcast episode, I speak with ADHD expert, Dr. Diana Mercado. Dr. Mercado was diagnosed with ADHD while she was in medical school. Being diagnosed and starting treatment was a huge blessing for her and changed the trajectory of her career.
Read More and Listen HereEpisode #52:
Negotiations: Everything You Need to Prepare for a Successful Negotiation
May 26, 2022
On this week's podcast I walk you through, step-by-step, the three things you need to do to prepare for a successful negotiation.
Read More and Listen HereEpisode #51:
How to Lead with Self-Compassion, All Questions Answered
May 19, 2022
On this week's podcast I give you 3 actionable tips (and a lot of other nuggets) on how you can show up and be a human-centered leader.
Listen in to this episode where Latina leader, Paula Castillo, and successful entrepreneur, Jessica Carter ask me all about becoming the kind of leader you always wish you had.
Read More and Listen HereEpisode #50:
How to be ALL IN on You
May 12, 2022
This week on the podcast I go into detail on the importance of cultivating an unwavering sense of self-love. I also walk you through, step-by-step, exactly how to do it.
Read More and Listen HereEpisode #49:
Money Part 5: With Dr. Boonie Koo, Money Mindset, Investment and Personal Finance Expert
May 5, 2022
On this weeks podcast I interview a friend, colleague and Money Expert, Dr. Bonnie Koo. Bonnie is a board-certified dermatologist who's passionate about teaching personal finance strategies for women physicians.
Read More and Listen HereEpisode #48:
Money Part 4: With Dr. Kate Mangona, Latina Physician and Investment Expert
April 28, 2022
On this weeks podcast I bring on my friend, colleague and investment expert, Dr. Kate Mangona. Dr. Mangona is a Latina, mother of 3, and practicing radiologist, she's the host of the podcast Medicine, Marriage and Money, and co-leads a financial freedom movement with her physician husband.
Read More and Listen HereEpisode #47:
Money Part 3: With Personal Finance and Miney Expert
April 21, 2022
Listen in and learn:
- How to break generational poverty
- What holds you back from creating the financial future you want
- Tangible next steps to get you started on your way to financial security
- How to create financial freedom regardless of where you're starting from
Episode #46:
Money Part 2: With Dr. Latifat Akintade, Personal Finance Expert
April 14, 2022
This week's podcast guest, Dr. Latifat, is on a mission to change that. In this week's podcast, we discuss how the confidence gap was created and how to start intentionally closing that gap.
Read More and Listen HereEpisode #45:
Money Part 1: Why You Have It and Why You Don't
April 7, 2022
On this weeks episode, I'll help you get clear on why you have money AND why you don't. And, what to start doing now to create more money in your life.
Read More and Listen HereEpisode #44:
Difficult Decisions: How to Make the Right One Using the Clean Space Framework
March 31, 2022
How do you want to make charged or difficult decisions?
Do you want to make them when your upset, sad or angry?
Most of you will say NO, but in reality, this is often what happens.
When we're unhappy with a job, relationship or other circumstance, we have a combination of conscious and subconscious thoughts about the circumstance.
Read More and Listen HereEpisode #43:
How Feeling Disappointed is a Super Power
March 24, 2022
Disappointment is a difficult emotion.
It feels so terrible in our bodies, that our brain is wired to do everything it can to avoid it.
This means we'll often avoid asking for a raise, applying for a new job, or going on a date because we're afraid to feel disappointed if things don't work out.
You may think what you're avoiding is failure (and you wouldn't be wrong), but at a deeper level, you're avoiding how failure makes you feel (hint, hint: disappointed).
Read More and Listen HereEpisode #42:
Kindness vs. People Pleasing
March 17, 2022
I used to argue with my coach. I was stubborn, had a big ego, and when the things she said didn't match up with the way I had been living my life, then I did everything I could to prove her wrong.
In this weeks episode we talk about how the trauma response of people pleasing developed and how to tune into yourself and know it's showing up.
Read More and Listen HereEpisode #41:
Part 2: The Evolution of the Inner Critic and How to Silence It
March 10, 2022
In last week's podcast episode we discussed the evolution of the inner critic, the internal judgmental voice in our heads. As you get older, your inner critic becomes your worst enemy, and the one thing standing in the way of your success and happiness.
In today's episode, you'll learn how to weaken your inner critic, and instead strengthen your inner-sage. Strengthening your inner sage has exponential benefits including improving your overall happiness and joy and inner peace.
Read More and Listen Here
Episode #40:
Part 1: The Evolution of the Inner Critic and How to Silence It
March 3, 2022
Everyone has an inner critic, even the person that appears to be the most confident. Why? Because the human brain evolved to have an inner critic, it's part of our primitive brains wiring for survival.
However, as you grow it becomes your worst enemy, and one of the biggest things that stands in the way of your success, your happiness, your inner peace.
Read More and Listen HereEpisode #39:
How to Create Confidence Using the 4C's
February 24, 2022
Being confident is easy when you can draw on evidence that you're good at something.
But how do you build confidence around something you've never done?
On this episode I walk you through the 4C's, a formula to build confidence that's easy to understand and to put into practice.
Read More and Listen Here
Episode #38:
The 6 Resiliency Building Blocks for a Better Life
February 17, 2022
Resilience is the ability to thrive in challenging circumstances – it means you can bounce back quickly from difficult situations.
Resiliency is commonly mistaken with endurance which is a more rigid mindset where you're continually pushing your body and mind to the limit without giving up.
In this episode, I'll walk you through the 6 resiliency building blocks and give you a framework for how to improve your day-to-day to ensure your continually building your resiliency muscles.
Read More and Listen HereEpisode #37:
EQ for Leaders and Non-Violent Communication
February 10, 2022
There's a ton of data to show the more emotionally intelligent you are as a leader, the better your overall metrics are (team dynamics, team engagement, end-of-year revenue) including your happiness, career longevity and sense of purpose.
On this weeks podcast, I bring on a Latina Leader and Mindfulness expert, Paula Castillo MPP, to teach you one incredible skill, Non-Violent Communication, to increase your emotional intelligence and improve your communication.
Read More and Listen Here
Episode #36:
How to Get Back on Track to Achieve the Goals You Set
February 3, 2022
It's check in time for your New Years Resolutions!
If you've slowed down on your goals and aren't as excited about them as you were when you were setting them, you're not alone.
Most people lose steam about 20 days. If this is you, it's okay and it's not too late to get back on track with your goals.
Listen in to learn a process to get you back and on track and 4 powerful questions to ensure you stay on track throughout the year.
Read More and Listen HereEpisode #35:
The Cognitive Thought Model: How to Think Positive Thoughts on Purpose
January 25, 2022
Have you ever wondered how some people are able to get so much done regardless of whatever events life throw their way?
For example, how does a young mom of 2 kids under 5, run an entire Emergency Department, exercise daily, have a great marriage, and start a successful business?
On this weeks podcast, I introduce you to a powerful and simple tool that is rooted in ancient philosophy and has been successfully used since 300 BCE.
Read More and Listen HereEpisode #34:
Wellness: 6 Practical Ways to Improve Your Optimism Muscle
January 19, 2022
Did you know people that choose to be optimistic versus pessimistic live longer, are less stressed, depressed and age slower (literally, their skin has less wrinkles and they look younger).
Yes, some people are just born happier than others, in fact 30% of optimism is genetic, but this also means that 70% is a skill you can learn.
On this weeks podcast, I share 6 practical and evidence-based ways to improve your optimism muscle.
Listen in and choose one that resonates with you, practice it for 21 days, and see what else changes in your life.
Read More and Listen HereEpisode #23:
How to Stop People-Pleasing with Expert Sara Bybee Fisk
October 10, 2021
If you want to learn how to stop people pleasing, listen to this weeks podcast episode. I interview Latina and People Pleasing expert, Sara Bybee Fisk.
We cover:
- What exactly people-pleasing is
- How it gets in the way of you living and leading with integrity
- How to recognize when your people-pleasing tendency is showing up
- 3 tangible ways to stop people-pleasing
Episode #14:
Patterns and Dynamics in Relationships and Friendships: How to change the ones that suck
August 6, 2021
Have you noticed when you get around certain people the same dynamics always play out? Perhaps you get in the same recurring argument with your mom or sister. Maybe when you're with your friends you're never the funny one, or you're always giving in to what they want?
Read More and Listen HereEpisode #13:
How to feel uncomfortable feelings
July 15, 2021
Very few people in the world want to feel uncomfortable or have negative feelings. In fact, most of us try our hardest to avoid them. We choose to eat instead of feel, watch Netflix, clean and organize, or drink instead of feeling. It's like we think we signed a contract when we were born that says that we're never supposed to feel bad. But the purpose of life is not to feel happy or positive all of the time. On the contrary, the purpose of life is to feel all of life's emotions, the good and the bad, and find peace in all of it. The more we can deeply feel every emotion life throws our way, the fuller our lives will be. In this episode, I'll teach you how to feel all of life's emotions, especially the most uncomfortable ones (i.e. guilt, shame, sadness, insecurity, overwhelm).