Essential Self-Care

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...

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...