Essential Self-Care

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...

In this episode, you’ll hear from Dr. Heather Awad, a family physician and weight loss coach for professional women over 50, as she shares insights on navigating the holiday season with a focus on mindful eating. The festive period often brings an abundance of rich foods, desserts, wine, and comfort delights, making it easy to overindulge for various reasons – be it celebration or using food to co...

In this episode, I’m joined by Dr. Rashmi Schramm, a family physician and coach, as she shares her journey through the demanding world of being a working mother and caregiver. Dr. Schramm delves into her own experiences of ignoring her needs while juggling long hours at the clinic, raising two young children, and caring for extended family members. For two years, Dr. Schramm's dedication to her ro...

In this episode, Astride Henry, a physician assistant who experienced a remarkable self-care journey in my "Reclaim Your Radiance" program in 2021 shares how the program gave her the tools to take charge of her daily life, rediscover true happiness, and the difference between balance and alignment in life's various seasons. Astride highlights the enduring self-care techniques she still relies on a...

In this special 1-year anniversary episode of 'Essential Self-Care,’ join me as I celebrate a milestone! Learn the origin story of this podcast and the divine timing amidst the struggle that played a pivotal role in its creation. This episode is a heartfelt tribute to the journey of self-care and a reminder of the radiant living that awaits when you take time to honor your needs, appreciate your g...

In this episode, I’m joined by Dr. Rashmi Schramm, a family medicine physician and coach specializing in guiding high-achieving women towards inner peace and empowerment. Tune in as we dive deep into the transformative practice of Yoga Nidra, shedding light on its role in providing deep rest for your mind and body. Discover how it can improve your sleep quality and boost neurotransmitters that ele...

This episode features Anthony James, who shares his journey of navigating the demanding world of a full-time day job while simultaneously building his own business, Assemblage. Anthony walks us through his transformative experience during my 'Self-Care for Entrepreneurs' workshop, revealing how it led him to create an outdoor sanctuary for daily reflection and restoration. Discover the practical s...

In this episode, Dr. Heather Moday shares her expertise on how a digital detox can be a powerful form of self-care. Tune in to discover the ways digital media influences your mental well-being and learn how to recognize the signs that it might be time for a digital detox in your life. We cover practical tips and strategies for embarking on your own digital detox journey, helping you regain control...