Essential Self-Care

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...

In this episode, Dr. Meghan Karol sheds light on the field of pelvic physical therapy for women's health. From addressing issues like bowel/bladder control to enhancing sexual health, core stability, and alleviating low back and hip pain, pelvic PT offers comprehensive musculoskeletal support for pelvic wellness. Join us as Dr. Karol walks us through what to expect during a pelvic PT visit, from t...

In this episode, we’re joined by licensed family and marriage counselor, Jelisha Gatling. Jelisha shares her expertise in couples and premarital counseling, focusing on the pivotal role of communication in fostering healthy relationships. She introduces the concept of compassionate communication, also known as nonviolent communication, as a transformative tool for enhancing connection and understa...

In this solocast episode, I explore the concept of "living radiantly" and invite you to embark on a journey of self-discovery to define what it means to you. Rather than prescribing a one-size-fits-all definition, I encourage you to uncover your unique interpretation of living radiantly. Throughout our conversation, you’ll learn how striving to meet everyone's expectations hinders your ability to...

In this episode, I’m joined by Jennifer Marie Young, a conscious movement guide whose unique blend of practices including yoga, personal training, martial arts, performing arts, herbalism, and medical astrology, has transformed the lives of many. Jennifer takes us on a deeply personal journey when stress and anxiety-ridden nightmares overwhelmed her amidst the Covid19 pandemic. During this time, s...

In this episode, we’re joined by Jelisha Gatling, a licensed family and marriage counselor, as she shares her self-care journey through ketamine-assisted psychotherapy to address treatment-resistant depression. In this candid conversation, Jelisha reveals how the addition of ketamine to her treatment plan helped her to transcend her ego and rewire deeply ingrained neural thought patterns, leading...

In this episode, we dive into the unexpected transition women are facing in their 40’s - perimenopause. Often not talked about and misunderstood, tune into this episode to learn about what’s going on in your body in your 40’s. Joined by Dr. Denise Harris-Proctor, an obstetrician gynecologist, this candid conversation explores how perimenopause can actually be an opportunity for growth and empowerm...

In this episode, I welcome Alyse Freda-Colon, therapist and relationship coach. Alyse candidly shares the pivotal moment in her personal self-care journey when her teeth were literally crumbling. She reveals how this wake-up call became the catalyst for making self-care a non-negotiable in her life.   Alyse goes on to share the key elements of self-care that she has embraced, including daily...

In this episode, I welcome back Dr. Diane Malaspina - a psychologist, yoga instructor, and coach. Together, we explore interpersonal neurobiology and its connection to coping mechanisms in times of overwhelm. Discover the relationship between attachment styles and the coping strategies you've developed through subconscious processes rooted in childhood.   Dr. Malaspina describes how these cop...

In this introspective solocast episode, I delve deep into the lessons and insights gained from navigating a recent major life transition. Drawing from personal experience, I share candidly about the intricacies of entrepreneurship and the often misunderstood aspects of managing expectations. Tune in as I explore the concept of embracing breakdowns as a natural part of growth and transformation. I...

In this episode, you’ll hear from Tiffany Rodriguez, a Hampton-Roads based massage therapist, as she shares her self-care journey of grappling with crippling anxiety and depression at the height of the pandemic. Tiffany describes her path of leaning into nature, yoga, hiking and backpacking to keep her grounded when it felt like the whole world was falling apart.   What started out as local h...

In this episode, Dr. Errin Weisman, a family medicine physician and coach shares her personal self-care journey and the unique recipe she has developed to nurture her well-being. Discover the four essential components that form the backbone of her self-care approach: community, ongoing self-compassion, connection, and true rest. As we delve into a thought-provoking conversation, Dr. Weisman invite...

In this episode, Dr. Diane Malaspina, a psychologist, coach, and yoga instructor, candidly shares her personal self-care journey, recounting a period of burnout during the height of the Covid-19 pandemic. Recognizing the need for a pause, she took a courageous step back from her career to reset her nervous system. Discover how Dr. Diane turned challenges into portals for self-discovery, establishi...

In this episode, you’ll hear from John Miles, a speaker, author, and host of the Passion Struck podcast. John reveals his personal self-care journey of having achieved a major career milestone only to discover a deep sense of emptiness and numbness.   Tune in as John candidly shares the toll that extensive travel and 100-hour work weeks took on his health and relationships. Through introspect...

In this episode, you’ll hear from Greg Tomchick, a former professional baseball player turned cybersecurity coach and the host of the Connected Mindset Live podcast. Greg takes us through the 3 most pivotal moments on his self-care journey, including the profound impact of loss, the transition from a career as a professional athlete, and the leap into entrepreneurship.   Tune in as Greg share...

In today’s episode, you’ll hear from Dr. Errin Weismann, a family medicine physician and coach, as we explore the concept of "Green Care" – a transformative self-care practice centered around connecting with nature, plants, and animals. Dr. Weismann shares her journey of discovering green-care by following what felt good for her soul, offering an inspiring reminder to all of us to honor our own in...

In this episode, join me for a solocast as I unveil the secrets of an annual New Year's Visioning process that goes beyond resolutions. Say goodbye to the traditional goal-setting approaches and embrace a revolutionary perspective that focuses on WHO you want to become in the new year, rather than just WHAT you plan to do. Discover the inspiration behind this one-of-a-kind process, born out of my...

In this episode, I’m joined by Dr. Jimmy Henry, who is a physician, minister, and coach. Dr. Henry shares his self-care journey of leaving the medical field, navigating relationships, confronting the challenges of the pandemic and of racial injustice. This episode explores the intersection of faith and therapy in self-care, shedding light on the profound impact this combination can have on one's w...

In this episode, I take the mic for a solo journey into the often-misunderstood realm of burnout. The term gets thrown around frequently, but what does it really mean? I provide a comprehensive definition and description of burnout, demystifying the concept and shedding light on its pervasive nature in today's fast-paced world. Delving into statistics, I uncover the alarming prevalence of burnout...