Essential Self-Care

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...

In this episode, I’m joined again by Charese Josie, a licensed clinical social worker and founder of CJ Counseling and Consulting Services. Charese’s work has been featured on *The TODAY Show, ESSENCE, Cosmopolitan, The Washington Post, SHAPE, and NPR, and she’s also the author of “Two Witty Girls,” a book exploring leadership through a child's eyes. Charese shares how becoming a mother to two gir...

In this episode, I’m joined once again by Dr. Diana Londoño, a board-certified urologist, life coach, and founder of PhysicianCoachSupport.com, to shed light on the mental health crisis affecting physicians and healthcare professionals. Dr. Londoño shares eye-opening statistics on the toll burnout is taking on physicians’ lives and why so many suffer in silence. Together, we explore the power of s...

In this episode, I’m joined by journalist and author Julia Hotz to explore the concept of social prescribing of movement, nature, art, service, and belonging for well-being. Julia, whose work has been featured in The New York Times, WIRED, Scientific American, and more, shares insights from her book, The Connection Cure, diving into the science behind why these five areas are so impactful. We disc...

In this episode, I’m joined once again by Dr. Sarah Wittry, hospice & palliative medicine physician and founder of Vibrant Humans. Drawing from her experience supporting patients in their final chapters, Dr. Wittry shares powerful reflections on what truly matters in life. We discuss the wisdom she’s gathered from end-of-life conversations, the common themes that surface in life reviews, and h...

In this episode, I’m joined by Charese Josie, a licensed clinical social worker and founder of CJ Counseling and Consulting Services, to explore the 8 dimensions of wellness and how they shape our approach to holistic self-care. Charese shares why examining these dimensions—physical, emotional, social, intellectual, environmental, spiritual, occupational, and financial—is essential for women as we...

In this episode, we welcome back Jara Clark, founder of Fit Goddess Tribe, to share her expertise in fitness as a self-care tool. Jara dives into the powerful combination of strength training and yoga, highlighting how these practices together build physical strength and flexibility while also nurturing mental and emotional resilience. We explore how these practices influence the body and mind, to...

In this episode, Dr. Diana Londono shares her journey of letting go to create space for growth and recovery. As a Latinx female physician in a male-dominated specialty, Dr. Londono faced the physical and emotional toll of chronic stress and burnout—experiencing hair loss, weight loss, teeth grinding, and autoimmune symptoms. These challenges led her to reevaluate where her energy and attention wer...