In Focus

Ever feel like you don’t have the motivation to start something new? You’re certainly not alone. Every day, countless professional women like yourself grapple with the challenge of jump-starting new routines, whether it's beginning a fitness program, launching a side project, or simply organizing daily tasks more efficiently. It's a common struggle.   But what if the secret to unlocking that elusi...

What's the best way to head into perimenopause/menopause? Did you realize you should be doing things even IN YOUR 30'S, to protect your bone and musculoskeletal health? Dr. Wright is a double board-certified orthopedic sports medicine surgeon specializing in shoulder, hip and knee arthroscopy for athletes and active people of all ages. She has been featured in Wall Street Journal, New York Times,...

Another 12 months, and with that, more lessons learned. Embrace imperfection Daily visualization is key to achieving goals Build strong relationships Rewrite my narrative Prioritizing health Giving back Resilience can be reset Embracing technology Recognizing my own limits  Future planning Thank you to everyone for the birthday wishes!   Learn more about your ad choices. Visit megaphone.fm/adchoic...

Have you ever felt like your to-do list is a mountain you can’t seem to climb, not because you don’t want to, but something invisible holds you back? Have you ever found yourself polishing a task to absolute perfection, only to realize you’ve run out of time for everything else? Or perhaps, you’ve felt the heavy burden of trying to balance work deadlines with home responsibilities, feeling like yo...

Have you heard how women are the BEST multi-taskers? Like it's our super power? Well, that can actually be a bad thing. In this week's ENCORE episode, I break down why multitasking can be problematic, and  why it might be time to shift our focus towards doing one thing at a time. Join us as we discuss strategies to enhance focus, increase efficiency, and promote mental well-being by embracing the...

*Encore Epsiode Host Dr. Rupa Wong is joined by guest, psychiatrist, Dr. Vania Manipod as they discuss  burnount in high achieveing women. In this episode, we dive deep into: Causes for burnout for women in medicine Microagressions Gender pay disparity Gender biases in the workplace We also dicuss 4 actionable strategies for learning how to prioritize yourself to prevent burnout. 1. Be patient wit...

Have you ever felt your eyes burn or water after a long day staring at your computer screen? Or experienced a nagging headache or blurred vision after back-to-back video calls? Whether you work from home full time or just notice this symptoms when you're on your device, we've got you covered.   In this episode, I'll be discussing digital eye strain aka computer vision syndrome and practical soluti...

Do you ever feel stretched too thin, like you're being pulled in a million directions at once? Have you ever found yourself saying 'yes' when every fiber of your being is screaming 'no'? Or perhaps you've felt the weight of exhaustion, not from physical labor, but from the constant pressure of meeting everyoen's expectations, but your own? You're not alone! Today I'm discussing 3 actionable strate...

Do women really need to worry about heart health? And, how do hormones and pregnancy and menopause influence your heart? In today's episode, I'm joined by cardiologist, Dr. Hafiza Khan. From diet to exercise, pregnancy to menopause, we're talking about exactly what women can do to keep our hearts healthy.   Questions? We'd love to answer them on an upcoming podcast. Email us at hello@drrupawong.co...

Have you ever been at work and advocated for yourself, or put forth a new idea, only to be told you were being too aggressive? Or maybe when you're being collaborative and supportive, your boss tells you that you lack leadership presence?   This is known as the double blind - specifically the contradictory expectations placed on women to be assertive but not too aggressive and to be nurturing but...

"Have you ever found yourself frozen in place, overwhelmed by the thought of starting a new project or making a decision? Why is it that, despite knowing what we need to do, we so often find ourselves stuck, unable to take that first step? Is it the fear of failure, the pursuit of perfection, or perhaps the daunting task of navigating the unknown that holds us back? We're peeling back the layers o...

Did you know there's a FREE, proven treatment to slow your child's nearsightedness? Outdoor time! As a pediatric ophthalmologist, and mom to 3 kids, this one lifestyle change can slow nearsightedness by as much as 23-50%! In the episode, I'll review The science behind the protective benefit of outdoor time for all kids How much time your child should be spending outdoors What type of activities th...

Why do we often find ourselves pushing for longer working hours? Is it the pursuit of success, or are there deeper societal and personal expectations at play? And think about this - why is there a sense of guilt associated with working less? Are we equating our self-worth with the amount of time we invest in our work?   Join me as I examine these questions together and explore how redefining our w...

By 2050, 50% of the global population is predicted to be nearsighted. Join host, fellowhsip trained pediatric ophthalmologist, Dr. Rupa Wong, as she discusses how to slow your child's nearsightedness and why this is important. She discusses the potentially blinding consequences of being nearsighted and why this issue should be top of mind for parents.   Questions? We'd love to answer them on an up...

Before the New Year's Resolutions and the annual goal setting, we must first eliminate waste and inefficiencies in our lives. In today's episode, we delve into the Japanese concepts of muda, mura and muri and how to apply it to our own lives. These concepts are the cornerstone of Toyota Production System and taught in business schools and corporate boardrooms around the world - and they can benefi...

Quick wins and overnight success are glamorized in our society. And, it can lead to you feeling that you aren't quite where you should be on your goals. But, what if instead of chasing overnight success, you really dig into the work of creating lasting success?   I'll share 5 steps for how to do so in this week's episode.   Like the podcast? Leave us a review! It just takes a couple minutes and re...

Holiday time - it’s a whirlwind of family, cooking, parties and it continues for a month. You’re told you’re supposed to be feeling gratitude, happiness and togetherness but sometimes the holiday season can be anything but that. It can be fraught with difficult family dynamics, an attempt to balance work and the season’s activities and perhaps even your own perfectionism in attempting to create a...

What's the difference between a sponsor and a mentor? It's the difference between advising versus advocating and both are essential for career development, though they serve different functions. And to truly advance, you need a sponsor, not just a mentor.  Today, I'll share with you 3 tips of how to find a sponsor. Like the podcast? Leave us a review! It just takes a couple minutes and really help...

Does self-advocacy feel uncomfortable? Do you find yourself hesitating to promote your achievements, worried that it might come across as bragging? I'm diving into the crucial discussion of self-promotion and why it's a game-changer for your career. In this episode, I share why we might have difficulty with self-advocacy and self-promotion, the research studies behind it and 4 tips to overcome it....

Everyone says something different - should you say no all the time to protect your time and boundaries? Or do you say yes to everything that comes your way? I would say a little of both.   In this episode I discuss 3 tips for understanding WHEN you should say yes.   Grab my Saying No Guide (yes I know it seems counterintuitive): www.drrupawong.com/say-no     Learn more about your ad choices. Visit...

October is breast cancer awareness month. My sister-in-law passed this year at the age of 45 from breast cancer and my guest today, Dr. Elenora Teplinsky was someone I personally reached out to for guidance and referrals during my sister-in-law’s treatment. We can't prevent breast cancer, but we can lower our risk. In this episode, Dr. Teplinksy discusses breast cancer screening, risk assessment,...

Exhaustion - physical, mental or emotional - we are used to pushing past it to get it all done. But that often leaves us feeling incredibly depleted. What if there was another way to work through exhaustion without further emptying your energy resources?   Take a listen to my 4 steps for maintaining productivity despite exhaustion as a working professional woman.   Like the podcast? Leave us a rev...

What's the point of creating routines for your day when NOTHING ever seems to go as planned?  My guest, Amber De La Garza, explains how reframing this mindset can help put you in the driver's seat for your day, giving you a framework, but still allowing for flexibility.   She recommends the following 4 routines: Morning Personal Routine Morning Professional Routine Evening Professional Routine Eve...

These books are ESSENTIAL for personal and professional growth as a working mom, SAHM, or whoever you are. They occupy a permanent place on my bookshelf and they are dog eared, highlighted andd marked over the past 15 years. Growth mindset, fixed mindset, habit loops, win-win strategies, abundance mindset, connectors, stickiness factor, the 1% rule - I'll dive deep into all of these in this episod...

Never have enough time? There's one way I've been able to stop feeling so rushed and harried throughout my day and week and it' s not what you think! In this episode, I review: Time famine Time gluttony Time affluence   And it's one where you have homework! I'll help step you through how to be more present in your day. Sound good? Let's go!   Let's Connect! Instagram: https://instagram.com/drrupaw...