Essential Self-Care

What happens when the career you’ve worked so hard to build leaves you feeling physically and mentally drained? In this episode, Dr. Natalie Grigorian, a doctor of traditional Chinese medicine, acupuncturist, and herbalist, returns to share her personal self-care journey. Dr. Grigorian reflects on her time as a healthcare policy consultant in D.C., where perfectionism, people-pleasing, and the con...

In this episode, I’m joined by Dr. Sarah Wittry, a hospice and palliative medicine physician and the founder of Vibrant Humans, a podcast and coaching practice dedicated to helping professional moms reclaim their time and energy. Dr. Wittry opens up about her personal self-care journey, which took on new urgency when she and her husband became foster parents while she was also navigating the deman...

What if I told you that it’s okay not to have all the answers? In this solocast episode, I share a powerful moment when I told a group of women leaders, “Give yourself permission not to know the plan.” It resonated so deeply that the room fell silent before erupting in questions. In times of transition or uncertainty, we often feel pressure to know exactly where we’re headed, but sometimes, just a...

In this solocast episode, I guide you through a transformative year-end practice to help you cultivate confidence and self-compassion. By intentionally focusing on what went well, you’ll gently address negativity bias and imposter syndrome—without letting them take center stage. This is your invitation to truly own your wins. Learn to embrace your successes, internalize them, and accept compliment...

In this episode, Jara Clark, a certified Personal Trainer, Transformation Speaker, Author, and founder of Fit Goddess Tribe, shares her journey of self-transformation through fitness. Starting with one small, intentional step to improve her health, Jara’s path evolved into a powerful practice that redefined her identity as a mother, wife, and individual. She opens up about the mental and emotional...

In this episode, I’m joined by Natalie Grigorian, Doctor of Oriental Medicine, acupuncturist, and herbalist, who specializes in fertility, chronic pain, and women’s health. Natalie shares her expertise in Traditional Chinese Medicine (TCM) and I offer insights from Ayurveda, as we explore the holistic philosophies of these two ancient healing systems. Together, we discuss how TCM’s approach to ide...

In this episode, Pasquale Martinelli, founder and executive chef of Alloro Private Dining in NYC, shares his philosophy that “a good life starts from a great table.” Drawing on the themes of his upcoming book, Pasquale explores how the dinner table is much more than a place to eat—it’s a hub for connection, tradition, and celebration.   We dive into the benefits of home-cooked meals, the Ayur...

This milestone episode features a live podcast event and panel discussion with Wendy Goldberg (host of Sundays with Wendy), Stephanie Walters (host of Before Brunch TV), and Brenten Sims (co-host of I See You Bro). Tune in as they share the transformative moments that shaped their personal self-care journeys. Hear how their paths led them to create spaces that fosters community, vulnerability, and...

In this episode, I'm joined once again by Dr. Erica Howe, a full-time hospitalist physician, academic, wife, mother of three, and the visionary behind the Women Physicians Wellness Conferences. Together, we explore the powerful impact that networking events and conferences can have on advancing your career. Backed by evidence and data, we discuss how attending these events can lead to lasting bene...

In this special live episode, recorded at Virginia Beach’s first-ever HiitFit Festival, I sit down with Jasmin Jamison, founder of HiitMamaFit. Jasmin shares her journey of using fitness to rebuild her inner and outer strength after leaving a toxic relationship. Through this transformation, she gained the confidence to create HiitMamaFit, a community of fierce, confident women who support one anot...

In this episode, I sit down with Chef Pasquale Martinelli, founder of Alloro Private Dining, to explore his self-care journey as a chef. Pasquale shares a defining moment when he no longer recognized himself, leading him to reexamine his relationship with food—both its nutritional content and its spiritual significance. We dive into how Pasquale found a way to maintain the pleasure of his culinary...

In this episode, I'm thrilled to welcome back Mindy Peterson, musician and host of the Enhance Life With Music podcast, for an intimate conversation about her personal journey with self-care. Mindy shares her lifelong quest for balance and homeostasis, with music serving as a constant, comforting thread throughout the various seasons of her life. She opens up about the most challenging time in her...

In this episode, I chat with Dr. Erica Howe, the visionary behind the Women Physicians Wellness Conferences. As a full-time hospitalist physician, academic, wife, and mother of three, Dr. Howe shares a deeply personal story of how a moment of frustration transformed into a powerful vulnerability that changed her life. She recounts how she turned what she called the "hallway of shame"—a time for se...

In this episode, I chat with Dulce Orozco, also known as the Latina Immigrant Therapist, to explore the complex feelings of guilt often experienced by women of color and women from immigrant families. Join us as we explore the pervasive sense of "not enough," inherited notions of who we think we should be, and the contrasting guilt of having more opportunities than previous generations. Dulce shar...

In this episode, I welcome back Dr. Melissa Sundermann, also known as "Doctor Outdoors," to share an intimate and transformative self-care story. Dr. Sundermann recounts a time when her world seemed to be spiraling out of control, juggling family health issues and the demands of her full-time job as a physician. She reveals how she turned to running as a form of active meditation, paired with empo...

In this episode, I chat with Summer Blake, who transitioned from a life in corporate finance to full-time artistry. Summer shares how the pressures of the corporate finance world left her feeling out of alignment with her true self, manifesting in chronic pain and exacerbation of an eating disorder. Her story of leaving the corporate sphere to prioritize rest and embrace her passion for art is a p...

In this episode, I explore the power of music as a self-care tool with my guest Mindy Peterson, the host of "Enhance Life With Music." Mindy, a curator of music experts, delves into the intersections of music with science, health, sports, entertainment, business, and education on her own show. Together, we'll uncover why we often find solace in sad music and how it surprisingly uplifts our spirits...

In this episode, I chat with Dr. Fred Bagares, a Sports Medicine & Rehabilitation physician and the founder of MSK Direct. Dr. Bagares shares his self-care journey through a tipping point that began with chest pain that had no identifiable cause. As a busy physician with a tendency to keep pushing through, this chest pain became his body’s way of telling him that something needed to change. &n...

In this episode, I'm joined by Dr. Melissa Sundermann, also known as “Doctor Outdoors,” to explore the healing power of nature. Drawing on evidence-based research, Dr. Sundermann shares compelling data on how spending time in nature boosts your immune response and counteracts stress by lowering cortisol levels, heart rate, and blood pressure. We discuss the concept of biophilia—our innate connecti...

In this episode, I explore the confidence gap between men and women. Building on insights from the book "The Confidence Code," we'll uncover why women often speak up less, negotiate less, and ruminate more than men, even when they know they're right. We'll discuss how societal expectations and internalized self-doubt contribute to these differences and examine the roles of testosterone and estroge...

In this solocast episode, I’m diving into the concept of "Intentional Introverting." Join me to explore the importance of carving out intentional space in your daily life to tune in. As introverts or empaths, the constant demands to be "on" and externally focused can be overwhelming. How do you balance these demands with your need for introspection and solitude? This episode seeks to give you a pr...

In this episode, I sit down with LM Stamper, a seasoned financial advisor specializing in guiding women over 40 towards financial independence. LM Stamper shares important retirement planning strategies, focusing on the unique challenges women face. From longer life expectancies and the potential need for long-term healthcare to navigating the gender pay gap and career breaks for caregiving, LM St...

In this episode, I’m joined by Dr. Sherita Gaskins-Tillett, an Ob/Gyn physician, who shares her journey from self-sacrifice to self-care. Dr. Gaskins-Tillett opens up about the pressures of juggling her medical career, family responsibilities, and the loss of a loved one all while trying to be everything to everyone. Despite appearing to have it all together, she felt overwhelmed and drained. A fa...

In this episode, I’m joined by Roberta Lea, a country neopop musician whose textured original songs are captivating audiences far and wide. Roberta shares her journey of self-care, catalyzed by a car accident that left her grappling with chronic neck and back pain. This experience shifted Roberta's perspective on self-care from viewing it as a luxury to recognizing its indispensable role in sustai...

In this episode, I welcome back Dr. Meghan Karol, a pelvic health physical therapist, to delve into the often overlooked topic of sexual wellness. Tune in as Dr. Karol sheds light on one of the most common yet misunderstood issues faced by women – pain during penetrative sex. Dr. Karol shares her compassionate approach to helping women navigate and overcome this challenge, emphasizing that while i...