Essential Self-Care

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...

In this episode, I dive deep into the concept of a "vulnerability hangover." Join me to explore what it means to open up, share your truths, and then grapple with the emotional aftermath. You’ll learn strategies to navigate this experience, cultivate self-compassion, and ultimately embrace the power of authenticity. Whether you're familiar with vulnerability hangovers or new to the term, this epis...

In this episode, I tackle a question many of us face in our busy lives: How do we practice and express gratitude consistently? Join me to explore practical ways to infuse gratitude into your daily routines, enhancing your well-being and fostering a positive outlook. From small, mindful moments to intentional acts of thankfulness, you'll delve into actionable strategies that can transform your pers...

In this episode of the Essential Self-Care podcast, we welcome Brandon Eastman, founder of Be Better Industries and the Be Better Broadcast. Brandon shares his self-care journey, starting with a relentless pursuit of financial success that left him unfulfilled. After a mentor's life-changing advice, he identified 5 key areas for genuine self-care and well-being. This led him to create the 5 P's of...

In this episode of the Essential Self-Care podcast, Dr. Heather Moday, a functional and integrative medicine physician, shares her self-care journey of navigating fear and anxiety while starting her medical practice and venturing into entrepreneurship. Dr. Moday shares how meditation became her anchor, helping her become less reactive and gain deeper insights about herself. Tune in to learn valuab...

In this deeply moving episode of the Essential Self-Care podcast, Kelila Green Siciliano shares her journey through pregnancy loss as a surrogate. Kelila delves into the complex layers she encountered during her grieving journey and how she found strength amidst the pain through leaning into art and creativity. She shares how her personal journey led her to create a transformative workbook to guid...

In this episode, we welcome back Dr. Sydelle Ross, a physician who shares her personal account of overcoming burnout and reclaiming her passion. She guides us through the first simple step she took to move forward, which laid the foundation for her subsequent growth. She shares how setting goals along the way provided her with direction and motivation. Tune in to gain valuable insights and practic...

 On this episode of the Essential Self-Care podcast, we’re joined by Dr. Gail Miller, founder of Path Onward, as she shares her journey of self-discovery and holistic self-care. When she found herself childless not by choice, Dr. Miller experienced a transformative "aha moment" that reshaped her perspective on self-care. Listen as Dr. Miller shares how creating time for herself and embracing...

In this episode, we explore practical strategies for incorporating self-care into the lives of care partners, recognizing the crucial distinction between a caregiver and a care partner. Our expert guest is Cheryl Hutto, a certified coach for care partners and an accredited grief specialist. Tune in to discover simple yet impactful ways to prioritize self-care, cultivate self-compassion, and find b...

In this episode, we explore ways to optimize workplace wellness and productivity through the use of incorporating standing breaks, walking, and stretching into your workday routine. Discover how these simple actions can skyrocket your productivity, enhance your physical well-being, and transform your overall quality of life. Lifestyle Medicine Conference Link to Replays (available through August 6...

In this episode, we’re joined by Dr. Sydelle Ross, also known as “the singing doctor.” She is a renowned expert on using music in healing spaces. Tune in as we explore the profound impact of music on restoring a sense of personhood, healing relationships, and promoting self-care and well-being. Connect with Dr. Ross at sydellerossmd.com Podcast: Prescriptions In Song Social Media: @sydellerossmd D...

In this episode, we delve into mind-body practices and their profound impact on self-care and overall wellness. Dr. Malathi Acharya, an integrative medicine physician, shares insights and practical tips on integrating mind and body to take control of your well-being in a way that resonates deeply with you, and the unexpected benefits you can find along the way. Mind-body practices covered in this...

In this episode, you’ll learn ayurveda perspectives on sleep, the modern science behind this approach, and 3 practical ways to optimize your sleep habits for improved overall well-being. Download your free guide “6 Simple (Yet Powerful) Steps To Create Your Radiant Life” HERE: https://www.radiantlivinginstitute.com/6-steps-workbook If you enjoyed this episode, subscribe, rate, and leave a positive...

In this episode, you’ll hear from Dr. Monisha Vasa, a psychiatrist and poet, as she practiced self-care during pivotal “positive” life transitions including starting her own psychiatry practice and having children. Connect with Dr. Vasa here: https://www.monishavasa.com/ Instagram @drmonishavasa Download your free guide “6 Simple (Yet Powerful) Steps To Create Your Radiant Life” HERE: https://www....

In this episode, Dr. Malathi Acharya shares what she discovered through her self-care journey during the pandemic, including insights gained, mind-body practices she turned to, and lessons learned along the way. Connect with Dr. Malathi Acharya here: https://www.ayur.today/ Ayur Integrative Medicine on Facebook and LinkedIn Download your free guide “6 Simple (Yet Powerful) Steps To Create Your Rad...

Time - it’s one of those things that we all feel like we don’t have enough of. In this episode, you’ll learn how to design your time so that you’re actually focusing on living your most radiant life today instead of waiting for “someday” in the future. Connect with Tanya here: https://tanyamfk.com/ @tanyamfk on IG, FB, LinkedIn, and Youtube Download your free guide “6 Simple (Yet Powerful) Steps T...

How do you get back to feeling like yourself again when everything in life seems to be building up? In this episode, we’re joined by Stephanie Tilton, founder of Stephanie Tilton Copywriting, who shares her self-care journey of learning how to recognize herself again while navigating parenting, health issues, and running her business. Learn more about Stephanie Tilton here: www.stephanie-tilton.co...

Angel Myers returns to the Essential Self-Care podcast to share her journey of reconnecting to joy when she was faced with a challenging situation and how she shifted her mindset from self-care feeling “frivolous” to self-care being necessary. Learn a clear process that you can also use to discover what brings you joy! Angel Myers is a therapist specializing in betrayal recovery and addressing the...

In this episode, we’re joined by Dr. Nishi Bhopal, integrative psychiatrist and sleep medicine expert, who shares 2 mindset shifts and 4 pillars to optimize your sleep. Learn more about Dr. Bhopal here: https://pacificintegrativepsych.com/ https://www.youtube.com/@intrabalance https://www.linkedin.com/in/nishibhopal/ https://www.instagram.com/pacificintegrativepsych Download your free guide “6 Sim...