Episodes

On this episode we reflect on 2021 as we are closing out an unprecedented year together A full year daunted by the COVID pandemic, and with that has come a plentitude of damaging factors for your health all ultimately circling back to chronic stress and its negative impact on your whole being…your body…your mind…your true self….(which is who you really are inside—what makes you uniquely you). You will learn how chronic stress can actually age you and how relieving it can make you younger! How ...

On this episode we have the sweet and caring Dr. Erkeda DeRouen who is: ☑️Board certified in Family Medicine and Lifestyle Medicine ☑️Host of The Prospective Doctor Podcast ☑️Chapter contributor to the book Medicine Women ☑️Keynote speaker & passionate about medical student mentorship to help them avoid the pitfalls that she and her colleagues have experienced She discusses: Her mentoring journey which began in medical school, residency and now mentors through both the Student National Medic...

Welcome to Part 2 of Hocus Pocus Focus! On this episode, I am going to share with you 3 more simple effective tools to help you QUICKLY snap back into focus when your mind is going every which way… totally scattered … when your mind is totally FULL… WAY too much bandwidth happening at once.. way too many tabs open at once… and a reset is in order… or you will be unproductive frustrated and exhausted trying…. and then mad at yourself with negative self-talk…. If you tuned in to my last e...

On this episode I share with you some simple effective tools to help you QUICKLY snap back into focus when your mind is going every which way… totally scattered … monkey-mind… like monkeys jump from branch to branch to branch, so do the thoughts in your head…. WAY too much bandwidth happening at once.. way too many tabs open at once… and you need to do a reset or you will be unproductive frustrated and exhausted trying… and then mad at yourself with negative self-talk…. So Here are 6 qui...

On this episode we have my friend, Dr. Parastoo Jangouk! She has particular interest in gut health, brain-gut interaction, gut microbiome, mental fitness, preventative medicine and lifestyle medicine. Dr. Jangouk is: ☑️Dual board certified in Gastroenterology & Internal Medicine from Austin, Texas ☑️Certified Life Coach ☑️Founder of MindGutFitMD ☑️Author of multiple publications in medical journals ☑️Host of the "Let's Clean House" Podcast on gut health and mental fitness (in Farsi) She shares...

Did you ever go to take a bite of an energy bar.....or grab a chip or a piece of popcorn out of a bag only to find that the wrapper or bag is EMPTY?! ....and you don't even remember eating ANY of it? You may be nodding now... This used to be me-all the time. Especially at work, reading out imaging cases from PACS, too busy to take a "real lunch". I call this "Empty Wrapper Syndrome" It is totally mindless eating and is super common On this episode I give you the prescription on how to reliev...

On this episode we have the incredibly kind and insightful Dr. Randy Cook! ✅44 years of practice as a general and vascular surgeon ✅Medical Director for wound care and hyperbaric medicine center ✅Host of the Rx for Success Podcast ✅MD Coaches personal coach for physicians He shares: ➡️How medicine used to be when he didn't ever have a day that he just couldn't wait to go to work because it was so rewarding and fulfilling ➡️How medicine changed when he became an employee of the hospital losin...

On this episode you are going to learn the next 3 steps so you can feel a real sense of accomplishment at the end of your day! I shared the 1st step on part 1 (the last episode) so if you didn't catch that yet, no prob! You can go back and listen after this. When you implement these 4 steps, you can say YES! that was a super successful day! And you can then feel successful and go to sleep with a big smile on your face…and who doesn’t want to feel that, right? So you don't say, "What the “blank...

On this episode you are going to learn how to feel a real sense of accomplishment at the end of your day! So you can say YES! that was a super successful day! And you can then feel successful and go to sleep with a big smile on your face…and who doesn’t want to feel that, right? So you don't say, "What the “blank” did I do all day?" and then the negative self-talk begins.... and then you feel so awful and totally STRESSED OUT and not a pleasant person to be around… Sound familiar? YUP! I th...

On this episode I am going to chat with you about these 3 little words…“I have to”….these 3 little words that are incredibly heavy… they weigh us way down….. and we say them all day long…. and we don’t even realize that we are saying them… ”I have to this”…. ”I have to that”…. on and on.... Each time you say “I have to”, what happens? It’s like an invisible weight is placed on top of your head…and it feels yucky to “have to” do something… to “have to” do many things… especially all.day.long… a...

On this episode we have a very special guest, my friend, Dr. Amy Comander who is: *Board certified in Hematology, Medical Oncology & Lifestyle Medicine *Breast oncologist at the Massachusetts General Hospital Cancer Center *Director of Breast Oncology and Cancer Survivorship at the Mass General Cancer Center at Waltham & Newton Wellesley Hospital *Co-Medical Director of the Mass General Cancer Center in Waltham *Instructor at Harvard University Medical School On this episode, Dr. Comander disc...

On this episode, I am excited to teach you how to get rid of your shoulder earrings….…I totally used to have them.…. that’s what I call them… when I look at people and it is hard to see their necks… they have shortened the distance between their ears and their shoulders…. so that they are wearing their shoulders as earrings! Take a look around….you will see it too….so very common….and take a look in the mirror…you may even notice this in yourself! I sure did! So shoulder earrings have 2 main et...

On this episode I chat with you about one of my favorite life hacks for your super cluttered brain full of to-do’s. Do you ever feel like your brain is exploding with thoughts of all of the things that you have to do? Each time the thought comes up you say to yourself…oh I have to remember that! And you worry that you can’t remember them all? And then when you don’t remember you say not so nice things to yourself about it?....sound familiar? This totally used to happen to me….If this has happen...

On this episode, I share with you how to cultivate those awesome shower thoughts…YES! I have the most amazing thoughts when I am in the shower…now I am talking about creative thoughts…I am not sure where your mind was going right then! But it wasn’t always that way. I share my previous typical crazy scattered morning routine with you--how it used to be. It wasn't until I made a choice to cultivate those wonderful creative thoughts and on this episode I share with you how I do it so you can too...

On this episode, Dr. Kate Mangona, while nursing her 2-week old cooing precious infant👶, shares her journey to creating freedom in her life! Dr. Mangona is: ✅A pediatric musculoskeletal radiologist in Dallas, Texas ✅Wife of a pediatric radiation oncologist, Dr. Victor Mangona ✅Mother of 3 young children ✅Certified Life Coach ✅Founder of Medicine, Marriage & Money ✅Host of the Medicine, Marriage & Money Podcast ✅Co-founder of the Multifamily Masterclass Learn how she began her married life $500...

On this episode I share with you some amazing wins by our listeners who have reached out to tell me some incredible stories about how they have both been helping themselves and others through what they have learned from this podcast which just totally makes my heart sing and I love the ripple effect!! The one episode that I have been hearing about the most so far is the hail to your exhale episode. It is episode 4 where I shared with you an amazing breathing tool that focuses on your exhale bre...

On this episode, I share with you the power behind the shapes that you make with your body and how that in turn determines how you feel and think about yourself, and ultimately what you can accomplish and become! And it only takes 2 minutes!! Research has found that there is a difference in corresponding hormone levels namely testosterone (the dominance hormone) and cortisol (the stress hormone) with respect to the shapes that we make with our bodies. Both alpha males in the primate world and p...

On this episode, I share with you a mind-blowing concept for me…. why stretching is a stretch…why stretching doesn’t really work and why you can stretch and stretch and stretch without much improvement in how you feel. Have you noticed how even though you stretch your body, tension, discomfort, pain, still persists? I totally have! What are the most common areas of tension for you? For most people, me included, tension commonly involves your neck, shoulders, back and hips. I know it feels temp...

On this episode, we have a very special guest, Brian Asbill, MD! He wears many amazing hats: ✅1st ever Board certified Lifestyle Medicine Physician ✅Board certified cardiologist ✅Medical Director Cardiac Rehab at Mission Health, Asheville NC ✅Cofounder: Lifestyle Medicine Advancement Group, Asheville NC ✅Cofounder: Ruckus Health He became frustrated because even though his patients were on the right meds and well managed (cholesterol & sugars), they would continue to have cardiac events underg...

Today it is time to M.O.V.E.! In this episode, I share with you how you can use the word M.O.V.E. as a powerful acronym to get you to where you want to go in your life. As physicians we tend to think methodically in an organized fashion and have learned a lot of things through the use of acronyms as an easy way to learn a list of things and to remember them. And acronyms are really fun! The M.O.V.E. acronym gets you from point A to point B in your life. Whatever that goal may be….nothing is to...

On this episode I will be sharing with you how your exhale breath is like an amazing trusted friend that you can count on at any time to help you quickly relieve your stress and anxiety so that you can feel calm and grounded whenever you need to. We will start with a little physiology of respiration/breath: focusing here on 2 important concepts of your breath: Concept #1= components (inhale/exhale) Concept #2= length of your breath How these components relate to your autonomic or "automatic" ...

In this episode I answer 2 common questions that I am frequently asked: #1 -- What is self-care? #2 -- Why do I need to do it? I like to think of self-care as anything and everything that you do to keep yourself as healthy as possible. We can deconstruct and simplify this into what I call “5 to Thrive”-- 5 main categories drawn from both the work of Dr. Dean Ornish as well as Lifestyle Medicine— to keep you as healthy as possible not just survive and scrape by getting through each and every da...

On today's episode, you will learn how to relieve those very 1st thing in the morning jitters so you can instead start your day off feeling calm and grounded and ready for whatever comes your way. So…Does this ever happen to you? You are asleep in bed, your alarm goes off, you turn it off, and then pow! Anxiety sets in…. You feel your body immediately tense up Heart starts to race Jaw tightens Breath becomes shallow Start to sweat And your mind is going a mile a minute…thoughts, more thou...

Welcome to our 1st episode together! I have sooooo much amazing information that I want to share with you and it is so hard to choose just what to start with first! So let's start at the very beginning simply with our "who, what, and why", to set the foundation, and then let’s go from there! I'll go first...to be honest....feeling a bit vulnerable but putting myself out there.... so that you know you are not alone....and telling you my story of: who I am, how I hit rock bottom in burnout, what ...