TURN it up!

We explore how shame shows up in bodies, culture, and daily language, and we map practical ways to move from spirals to resilience using a trauma‑informed, shame‑sensitive approach. We lean on neuroscience to explain loops and share tools that are simple, humane, and doable. • differences between shame and guilt and why it matters • how social scripts and culture intensify shame and withdrawal • t...

On this episode, we discuss how to trade New Year pressure for small, steady changes and show how “better than yesterday” turns intentions into lasting habits. Using Atomic Habits, we design systems, build identity-based routines, and make cues, cravings, responses, and rewards work for us. • Choosing rest or celebration without guilt • Gratitude across friendships, family, work, and physical and...

“When your worth is tied to what you achieve, rest can feel like failure.” - Kim Long In this episode of Wellbeing Wednesday, Gurjeet sits down with Kim Long, Registered Psychologist and founder of DOCHAS (DOCHIS) Psychological Services, to unpack the complex reality of perfectionism—especially as it shows up in high-achieving, culturally driven communities. Together, they explore the difference b...

“De-escalation isn’t about ignoring stress — it’s about teaching your nervous system that you’re safe again.” — Sogand In this episode of Wellbeing Wednesdays with Sogand, Sogand takes a deep, science-backed dive into the concept of de-escalation from a neuroscience perspective. Designed for anyone navigating stress in personal, professional, or everyday life, this conversation explores how our ne...

“It’s a privilege to do this every single day — to meet Edmontonians and work together to build a safer, more affordable, and inclusive city.” — Mayor Andrew Knack In this episode of the Universal Radio Network Podcast, we sit down with His Lordship, Mayor Andrew Knack, only weeks into his new role but already deep into the work of shaping Edmonton’s future. We talk about the lessons carried from...

“You’re not meant to carry everything alone — asking for help is not weakness, it’s strength.” This Wellbeing Wednesday, we dive deep into men’s mental health with Registered Psychologist Janelle Schultz. We explore the realities behind stigma, suicide risk, emotional discomfort, and why so many men wait until a crisis to reach out. Janelle helps us understand the importance of creating space to f...

“There’s no weakness in vulnerability — it actually takes way more strength to say you’re struggling and ask for help.” — Raju Virk In this heartfelt episode, we dig deep into masculinity, fatherhood, and the evolving mental health culture within Edmonton’s South Asian community. Raju opens up about his lived experience with addiction, sobriety, and reclaiming his role as a father — even after fee...

“Joy doesn’t just happen to us — we must choose it, seek it, and make space for it every single day.” - Sogand  In this week’s episode of Wellbeing Wednesdays, we dive into the simple yet transformative practice of seeking daily joy. Inspired by nostalgic childhood memories, shifting seasons, and the small moments we often overlook, this episode explores how intentionally cultivating awe can calm...

In this episode with Gurjeet on Wellbeing Wednesday, we dive into the complex reality of men’s mental health and the growing effort to reduce suicide risk among men and veterans. We explore what it means to reframe masculinity—seeing strength not just in resilience and independence, but in emotional expression, vulnerability, and asking for help. Together, we break down the pressures men face, how...

“Addiction isn’t a weakness — it’s the brain’s physiology being hijacked.” - Dr. Mohit Singh With that powerful insight, Dr. Mohit Singh from Brick House Recovery Center joins Gurjeet on Well-Being Wednesday to break down why addiction happens, the signs to look for, and why some people are more vulnerable than others.  They discuss stigma in the South Asian community, the value of culturally info...

Welcome back to Well-Being Wednesdays with Sogand!  This week, we’re diving deep into a topic many Canadians know all too well: seasonal blues, seasonal depression, and seasonal affective disorder (SAD). What do these terms really mean? How do shorter days, colder temperatures, and less sunlight impact our mood, sleep, and energy levels? In this episode, Sogand breaks down the science behind these...

Well-Being Wednesdays with Gurjeet: Men's Mental Health & November Reflections Winter's here in Edmonton, and with it comes a reminder to check in-not just in with ourselves, but with the men in our lives. In this thoughtful and cozy episode of Well-Being Wednesdays, Gurjeet dives into the realities of men's mental health during Men's Health Month. From braving the cold wit...

Join Sogand on this uplifting episode of Well-Being Wednesdays as we dive deep into the art and science of optimism. In a world filled with uncertainty, socio-economic challenges, and everyday stressors, how can we maintain hope and a positive mindset? Drawing on neuroscience, cutting-edge research, and real-life experiences, Sogand explores practical strategies for cultivating optimism, even duri...

In this thoughtful episode of Well-Being Wednesday , Gurjeet takes a deep dive into Truth and Reconciliation — unpacking the history, meaning, and ongoing impact of Canada’s residential school system and the Truth and Reconciliation Commission (TRC). Through the lens of mental health and cultural understanding , Gurjeet explores how colonial history continues to shape Indigenous well-being, the im...

"People often think that individuals use substances to get high, but really, they’re trying to take away the negative effects they’re feeling.”  - Dr. Lovneet Hayer In this episode of Wellbeing Wednesday with Gurjeet sits down with Dr. Hayer, founder and treatment medical officer at Brick House Recovery Center, to explore innovative approaches to addiction and mental health care in Edmonton....

“People tell me I listen, I get things done, and I reflect their voices — that’s what keeps me going.” — Councillor Jennifer Rice As Election Day approaches, Councillor Jennifer Rice joins us to reflect on her first term and her vision for the future of Ward Ipiihkoohkanipiaohtsi. From fiscal responsibility and smart spending to tackling major infrastructure challenges like 41 Avenue and Ellerslie...

 We need to bring fairness, accountability, and inclusivity to every decision City Council makes." – Nicholas Rheubottom  Election season is here! With advance polls opening from October 7–11 and Municipal Election Day on October 20, it’s crucial to know who’s running to represent you.  On this episode of the Universal Radio Network, we sit down with Nicholas Rheubottom , a first-time candida...

"I know the machinery of City Council, I know how things work—and now I want to take that next step forward and lead the city in a different way." – Tim Cartmell In this episode of The Universal Radio Network, we sit down with two-term Edmonton City Councillor, engineer, business owner, and mayoral candidate Tim Cartmell, who is leading the Better Edmonton Party into the upcoming municip...

Edmonton is uniquely Edmonton. We’re not trying to be anywhere else—we’re building a city of our own.” – Councillor Keren Tang In this episode of the Universal Radio Network, Councillor Keren Tang joins us as she seeks re-election in the upcoming municipal election on October 20th (advance polls open October 7th). She reflects on her past four years on council, the lessons she’s learned, and why s...

 I want Edmonton to regain that pride and excitement I felt when representing this city—where businesses thrive, families feel safe, and opportunities abound for everyone." –  Rahim Jaffer  Join us on Universal Radio Network, 97.9 FM , as we sit down with Edmonton mayoral candidate  Rahim Jaffer live from Station Park. With over a decade of federal political experience and a deep connection t...

"Be mindful of how much light you’re taking in, particularly as you’re setting the tone to go to sleep.” - Sogand In this episode of Wellbeing Wednesdays , Sogans unpacks the science of light, sleep, and motivation.  From the role of circadian rhythms and melatonin to how late-night scrolling impacts your brain and mood, we dive into the powerful link between rest and daily energy.  Drawing o...

  Don’t give up on yourself before you’ve tried." — Adolyn Dar Actor, writer, and mental health advocate Adolyn Darr joins us to share his journey from Calgary theatre to CBC’s Allegiance , his upcoming short film Tender Nahari , and his podcast Leveling Up Mental Health . Packed with inspiration, laughter, and insights on creativity, representation, and chasing your dreams, this episode is a...

 This episode is dedicated to Suicide Prevention Day , a reminder of the importance of awareness, compassion, and open conversations about mental health.  We reflect on why this day matters, the power of checking in with ourselves and others, and the role we all play in breaking the stigma.  If you or someone you know is struggling, please remember—support is available, and you are never alone.  I...

 "It’s not always about the numbers—it’s about adding value. One day you’ll find peace and gratitude in that.” – Ishini  In this episode, we spotlight Ishini , an Edmonton-based beauty and lifestyle creator whose journey is rooted in gratitude and authenticity. From her first major collaboration with JW Marriott to her vision of launching a skincare brand for deeper South Asian skin tones, Is...

  “The act of doing the makeup is fulfilling, but the way I make people feel is what makes it my calling.” – Sunita, CEO of Sen Studios   When you think of Edmonton’s beauty scene, one name always comes up: Sen Studios . In this episode, we sit down with Sunita, the powerhouse makeup artist, mentor, and CEO who has been shaping the city’s beauty culture for nearly three decades. From her early day...