Essential Self-Care

After her third child left for college, Ketki Mathuria was seeking ways to fill the space in her empty nest. An invitation to play golf led to a newfound passion that has since become integral to her self-care. In this episode, Ketki shares her journey from humble beginnings in India to working in Silicon Valley and ultimately retiring early as a software engineer to build her passion into a busin...

Have you ever been in a situation where you felt so emotionally triggered that you said something you wish you hadn’t? If so, you’re not alone. It’s a common experience, especially as we navigate the many competing demands on our time and energy day in and day out. In this solocast episode, I’m introducing a strategy that I coined N.P.R.—Name, Pause, and Reflect to help you shift from impulsively...

Today’s episode features a self-care modality that we haven’t covered yet on the show—knitting. Alice O’Connell, a former tv actress, first took up knitting as a way to pass the time while on set. What started as simply a way to pass time became an essential part of her self-care when she had kids and found that she was losing herself in the journey of parenthood. Knitting gave Alice micro-windows...

How do you navigate a pandemic lockdown as a massive extrovert and creative? Novelist and screenwriter Mohana Rajakumar joins us to share how the COVID lockdown while living abroad set her on a self-care exploration. Mohana describes how, after 20 years of being a novelist and having written 10 books, she lost the fun and mystery of novel-writing. She was in search of a new creative outlet and the...

How do you practice self-care when faced with three years of undiagnosed, excruciating leg pain? On this episode, Ana Quinn—leadership development and executive coach—shares how she approached the most challenging season of her life with tenacity, resilience, and faith. After living with years of undiagnosed leg pain, she was found to have a rare circulatory disorder that required surgery in both...

Have you ever visited a place and felt an intangible sense of belonging? In this episode, I welcome Kate Pittman, Executive Director of the ViBe Creative District in Virginia Beach, to shed light on community spaces that foster individual authenticity—the expression of that which gives us joy. We talk about how creative placemaking can positively impact the health, safety, and overall well-being o...

How do you move forward from an unexpected jolt to your 20-year non-profit career? Stephanie Vatalaro found herself grappling with this question when her non-profit lost funding in 2025. Faced with the reality that the executive role she had planned on maintaining until retirement was no longer an option, Stephanie shares what those early, gut-wrenching days looked like for her. From her initial f...

In this episode, I’m joined by Rebecca Kleinhample—Executive Director of the Virginia Living Museum. She describes the pivotal moment that led her to discover meaning and purpose in her career after years of transitions as a military spouse. Through the 20 years of working her way from part-time membership services to now serving as the Executive Director, Rebecca shares key aspects of her self-ca...

Have you ever been labelled aggressive or angry when you’re simply asserting yourself as the only woman in the room? In this episode, I talk with Toni Collis, executive coach and host of the Leading Women in Tech podcast, about the unique challenges and frustrations most commonly experienced by women in leadership. We talk about: The importance of diversity in leadership spaces How sociocultural f...

Trigger Warning: This episode includes discussion of suicidal ideation. Please take care while listening. If you or someone you know is struggling, help is available. Call or text the 988 Suicide & Crisis Lifeline for free, confidential support 24/7. While widespread adoption of generative AI is being pushed across industries, what do we know about its impact on our mental health? What started...

After a 7-month hiatus, Essential Self-Care is back with new episodes, fresh insights, and meaningful conversations to support you on your journey of cultivating a kinder, more compassionate relationship with yourself—so you can show up as your best, most radiant self in all walks of your life. In this solocast episode, you’ll get a peek at what I’ve been up to the past 7 months—including a previe...

In this milestone episode, I’m celebrating 100 episodes of the Essential Self-Care Podcast! Over the past three years, I’ve had the privilege of speaking with 60 guests who’ve shared their stories, insights, and wisdom around self-care. In this special solocast, I reflect on some of the biggest themes that have emerged: -Self-care is a journey, not a destination -Saying no and setting boundaries i...

In this episode, I’m joined by Dr. Nneka Unachukwu, also known as Dr. Una. As a physician and founder of EntreMD, Dr. Una helps doctors build profitable businesses and practice medicine on their own terms. In this episode, however, Dr. Una and I get personal - she shares a pivotal moment when EntreMD was recognized on the Inc. 5000 list of fastest-growing companies. This milestone made her realize...

In this episode, I’m joined by Jennifer Fluke, a physician assistant and founder of Inspiring Wild Hearts. She shares how she found peace and healing during one of the most challenging times in her life. Through intentional hikes and moments of stillness in nature, Jenn discovered that slowing down was essential to her recovery from a traumatic event. We talk about why taking life at a gentler pac...

In this wanderlust episode, I’m joined by Bianca Lynch, travel content creator and digital nomad, who shares how travel became an essential part of her self-care journey. From an impromptu trip to El Salvador that sparked unexpected peace, to booking one-way tickets to Brazil with her husband, Bianca reveals how exploring the world on a budget has also helped her explore deeper parts of herself. W...

When Dr. Stephanie Pearson’s career as an OB/GYN was cut short by a work-related injury, she discovered something shocking - her disability insurance didn’t cover her the way she thought it would. That life-altering moment set her on a new path of advocacy, education, and empowerment. In this episode, Dr. Pearson shares why understanding the fine print of your insurance policies is a vital, althou...

In this episode, I’m joined by TeezySoDope, a hip-hop artist, entrepreneur, and creative force. She shares a pivotal season of her life when she no longer recognized herself and began experiencing vision changes. Her body was sending her a message that she could no longer ignore. What followed was a powerful turning point that invited her to pause, listen, and realign. From embracing a plant-based...

What would you regret more: trying and failing, or never trying at all? In this powerful episode, I’m joined by Emanuel Perez, former tech startup CEO turned creative visionary and founder of Explay, a lab for self-expression and bold experimentation. Emanuel shares how a life-altering car accident prompted him to finally listen to what had been tugging at his soul, to stop putting off the ideas t...

Trigger Warning: This episode includes discussion of suicidal ideation. Please take care while listening. If you or someone you know is struggling, help is available. Call or text the 988 Suicide & Crisis Lifeline for free, confidential support 24/7.   What happens when your career, and identity, are taken from you in an instant? In this powerful episode, Dr. Stephanie Pearson, board-cert...

In this episode, I’m joined by Dr. Malasri Chaudhery-Malgeri, psychologist, speaker, and founder of Synergy Center. Dr. Mala shares her innovative approach of Rehabilitative Martial Arts, which blends cognitive behavioral therapy with martial arts principles to help clients reconnect with their power, reframe negative thoughts, and release stored emotions like anger in a safe, supported environmen...

What happens when a burned-out pediatrician, mom and military spouse steps onto an improv stage? A surprising self-care transformation with a lot of laughter along the way. In this episode, Dr. Wendy Schofer, founder of Family in Focus, shares how her decision to try improv during a difficult chapter of her life helped her reconnect with joy, play, and authenticity. She opens up about the discomfo...

What if your gym could support your mind, body, and even your financial wellness? In this episode, I’m joined by Cory McCoy, personal trainer and founder of Oasis Health Club in Virginia Beach, an innovative space designed to support whole-person well-being. With a licensed mental health professional on staff, personal training, and incentives to promote financial wellness, Oasis is redefining wha...

What happens when women come together in spaces built on trust, authenticity, and shared purpose? In this episode, I’m joined once again by Dr. Erica Howe, hospitalist physician, dynamic speaker, and founder of the Women Physicians Wellness Conference. We talk about the transformative power of safe spaces where women can connect vulnerably, reflect honestly, and learn from one another. From intima...

In this episode, I’m joined by Dr. Malasri Chaudhery-Malgeri, a psychologist, speaker, and founder of Synergy Center. Together, we explore the practice of Rehabilitative Henna Art. Drawing from her integrative approach that blends Eastern philosophy with Western psychology, Dr. Mala shares the cultural roots of henna and how this beautiful art form can be used as a therapeutic tool for both the ar...

In this episode, I’m joined by Lindsey Anderson, Executive Director of Vision Driven 757 and passionate advocate for youth empowerment and community transformation. Lindsey led a journaling breakout session at our Essential Self-Care 2-year anniversary event last fall and the feedback was so incredible - I knew I had to have her on the podcast to dive deeper! Together, we explore journaling as a p...