What is Imposter Syndrome and How We Can Transform It [Episode #962]

Topic: Imposter Syndrome

Hi everyone and welcome back to our Thursday Q &A show. I hope you’re having a lovely week so far. Our topic today is what is imposter syndrome and how we can transform it or transmute it. Imposter syndrome, as we’ll get into in today’s show, is a way in which our tricky minds and our egos make us buy into the lie of self-doubt and not deserving. It’s very mental. And so when I talk about transforming and transmuting this energy through especially this wholeness and this power in the gateway of our hearts, where we come into center, we get out of the mind, and we recenter ourselves in the truth that we are whole and abundant and we deserve all the good that comes our way. And we deserve to have beautiful, amazing accolades and experiences and achievements and successes. And when we keep coming back to center, we keep transforming this very destructive energy of self-doubt into even more of this resonant abundance of grounded self-worth, radiance, and really imbuing more energy into our own vitality instead of depleting it with the mind.

Episode Summary:

In this episode, Kimberly delves into the concept of imposter syndrome, exploring its definitions, manifestations, and personal experiences with self-doubt. She discusses the mental health implications of imposter syndrome, particularly its correlation with anxiety and depression. The conversation also highlights gender differences in experiencing imposter syndrome, emphasizing the societal pressures faced by women. Snyder offers insights on transforming imposter syndrome through self-awareness, heart-led living, and celebrating personal achievements.

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Episode Chapters

00:00 Understanding Imposter Syndrome
05:03 Personal Experiences with Self-Doubt
10:14 Manifestations of Imposter Syndrome
18:00 Mental Health Implications
27:01 Gender Differences in Imposter Syndrome
29:06 Transforming Imposter Syndrome

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STUDIES AND RESEARCH

In 1978 a seminal study in the Journal of Psychotherapy first introduced the concept of imposter syndrome, particularly among high-achieving women. It found that many women felt undeserving of their accomplishments and attributed their success to external factors rather than their abilities.

A 2020 study in the Journal of Internal Medicine found a significant correlation between imposter syndrome and mental health issues, such as anxiety, depression, and stress. The study highlighted that individual’s with imposter syndrome often experienced lower self-esteem and higher levels of burnout.

A 2012 Study in the journal of Cyberpsychology, Behavior, and Social Networking explored the relationship between social media use and feelings of inadequacy. It found that people who used social media frequently often experienced feelings of imposter syndrome, likely due to comparing themselves to curated representations of others’ lives.

A 2021 Study in the Journal of Addictive Behaviors examined gender differences in the experience of imposter syndrome among university students. It found that women reported higher levels of imposter feelings than men, particularly in competitive environments.

A 2016 study in the Journal of Psychology identified strategies that help mitigate feelings of imposter syndrome, including developing a supportive network, practicing self-compassion, and reframing negative thoughts.

A 2006 stud y in the Journal of Advances in Experimental Social Psychology explored the relationship between authenticity and psychological well-being. It found that individuals who embraced their authentic selves reported lower levels of imposter feelings, suggesting that authenticity can serve as a protective factor against imposter syndrome.

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Transcript

Kimberly Snyder (00:00.472)
Hi everyone and welcome back to our Thursday Q &A show. I hope you’re having a lovely week so far. Our topic today is what is imposter syndrome and how we can transform it or transmute it. This word which is very alive for me right now with the fires. Still, I’m just back a few days as I record this for you in our home studio.

And I’m so grateful to be here and I’m looking out over the scorched mountains and hills which are surrounding our neighborhood and home. And there is this very potent energy that I’m feeling right now around transformation. And I want to share this energy with you here right now because this is how we can all bring each other and support each other and bring more awareness to certain things.

And so imposter syndrome, as we’ll get into in today’s show, is a way in which our tricky minds and our egos make us buy into the lie of self-doubt and not deserving. It’s very mental. And so when I talk about transforming and transmuting this energy through especially this wholeness and this power in the gateway of our hearts, where we come into center, we get out of the mind, and we recenter ourselves in the truth.

that we are whole and abundant and we deserve all the good that comes our way. And we deserve to have beautiful, amazing accolades and experiences and achievements and successes. And when we keep coming back to center, we keep transforming this very destructive energy of self-doubt into even more of this resonant abundance of

grounded self-worth, radiance, and really imbuing more energy into our own vitality instead of depleting it with the mind. So going back to all the research that I delved in so deeply when I was writing The Hidden Power of the Five Hearts, one of the things we realize is how much our mental and emotional well-being has an effect on our bodies, on our physical health.

Kimberly Snyder (02:14.54)
So when we’re talking about imposter syndrome, and I’ll define it here in just a moment, talk about the ways in which you can tell if you’re going down this destructive mental pathway, it creates stress in the body. It’s a perception that you’re seeing, it’s like a lens through which you see life, you’re perceiving things, and it creates incoherence in the body. So it’s actually depleting energy from your different energy centers.

from the different functions in your body, from your body’s different systems, everything from immunity to your endocrine functionality, to your digestion, inflammation, so on and so forth. So this is really a total body, total life, total health approach we take here. And it’s such an important topic because so many of us feel what this is like. Before we keep going further in, I just want to remind you that our show notes are at mysaloon.com.

I will link directly to all the research studies we discussed today, if you want to check them out for yourself. I’ll also put links in there to other shows, other Feel Good Podcast episodes, I think you would enjoy, other articles. I continue to write more articles and I’ll produce more recipes around heart-led living. So our four cornerstones are food, body, emotional well-being, and spiritual growth, and really tied together with this golden thread known as heart and heart-led living, which allows us to really be at our center.

and heighten our intuition and heighten our physical health and vitality as we go forth and we make choices and we live our life and we have a family and work and career options and exploration and self growth. It really ties together and I’m so passionate. So please sign up for our newsletter as well. We’ll be having different offerings. We just had a New Year’s today at home heart reset, which is really incredible. We let it for hundreds of people.

And we’ve had some amazing feedback. So we’ll have some more offerings coming up. So please get in the newsletter as other new products and projects coming out. If you haven’t tried our glowing greens powder, please do. I know that I’ve been very reliant on Amalaki to get me through these very turbulent times that me and my family have been through in the last few weeks. So all that getting said, let’s come back in.

Kimberly Snyder (04:35.128)
Take a deep breath, shift your energy and your attention down into your heart so that you’re listening from this more centered place instead of up in your head. Where often we’re half listening, thoughts are coming in, we’re feeling really distracted, ground yourself. As we talk about imposter syndrome. So our question today comes from Ginny who lives in Seattle, Washington. Ginny, thank you so much for being here in our community.

I really appreciate you bringing this topic to the forefront of our discussion. And you write in, I had a question about imposter syndrome. I’ve heard a lot about it, but what is it and what are the signs that you suffer from it? So imposter syndrome, when we think about an imposter, it’s like this idea of being a fraud, not being who we say we are.

And there was a study back in 1978 in the Journal of Psychotherapy that first introduced this term, imposter syndrome, and it said that it was particularly common in high achieving women. We’ll get into some of the gender research in a moment. But it found that especially women felt undeserving of their accomplishments and attributed their success to external factors rather than their abilities.

So one of the things, before we go deeper, I’ll say on a personal level, I remember when there was a fairly quick transition for me when I was backpacking around the world and living this very carefree life of full exploration, really backpacking on a shoestring, living in certain ashrams in India for one, 50 cents was the cheapest I think I got, one, $2 a day, certain places in Africa, I was just camping.

And just coming back to the United States, landing in New York City in a very tiny rent controlled apartment and just starting to pave a new path forward. And I had an office job for just a few months. I worked at a beauty company that was not in alignment with my belief system and what was put into these products.

Kimberly Snyder (06:59.028)
as well as the corporate culture. I felt like it wasn’t really open and warm and I just didn’t vibe with it. So there is this departure into becoming a full-time yoga teacher and going back to nutrition school and then starting to get nutrition clients and starting a free blog. And then the next thing I knew there was a sort of intermediate, intermediary phase, which was, you know, some time. And then it just kind of

guyrocketed pretty quickly when I wrote the Beauty Detox Solution and I started working with all these different celebrities and I was suddenly on Good Morning America and then working with actors around the world and eventually moving to LA and they’re deaf and the reason I bring this up was there was moments where I was enjoying the journey but there was also a lot of questioning along the way and since then…

up until I would say, really came into this hard work and more into my center over the past few years where I would say to myself, am I really deserving of this? Am I really, should I, you know, am I that special? Why am I always in the press? Why are all these people coming to me? And there was a lot of self doubt. And it’s interesting that one of the things about imposter syndrome is that it manifests.

first of all, in people that tend to be perfectionists, which is how I would describe myself. I often say I’m a recovering perfectionist, but one who strives for flawlessness and feels like a failure when falling short. So if you would describe yourself as someone who has perfectionist tendencies, it may overlap into saying, well, I’m not absolutely perfect, so maybe this success

doesn’t really align with me because I’m not good enough. Another type of attribute to look out for that’s related to imposter syndrome is the superwoman or superman who often overworks. This is always on, I would say, which leads to burnout, which we’re working to constantly prove our worth and our competence. And it never feels enough.

Kimberly Snyder (09:15.362)
So in terms of our heart stages, this would be the propelled heart energy, which is stage two. After we transcend the dark heart, the propelled heart is this constant pushing and moving forward and achieving more and creating. And even when you get to a goal, it’s not really believing that you deserve it because you’re never, there’s never this solid place, right? And the solid place is in our.

hearts. To me, this is really the only core way that we overcome imposter syndrome is where and we’ll talk about some more specific tools at the end of our show today. But we have to start examining how much we buy into the BS of our thoughts and of our minds. And what are we really believing about ourselves versus into the more experiential experience of coming into your heart?

which does speak a different language, and the language isn’t going to be in fully formed sentences and thoughts. It’s gonna be more of this energy of intuition and deeper knowing. And once we start to contact this knowing of our wholeness, knowing of our energy inside, we become less susceptible to doubting ourselves and to believing that we don’t deserve good.

because this is all tied to the lack-based thinking of the mind, right? So we wanna again, transform and transmute these negative, limited, lack-based ideas and filter them through this organ of transformation, which is the heart. And from this deeply centered place, we can start to have a different perspective. And instead of apologizing our lives away,

Instead of giving all the reasons and excuses about why something worked out or didn’t, we start to just be in humble, but also very centered and present acceptance of who we are and acceptance of the good that comes into our lives. So we talked about perfectionism a little bit. We also talked about the superwoman, superman syndrome. Another one is the natural genius I want to bring up.

Kimberly Snyder (11:41.506)
which is this idea that, or belief system rather, that competence should come naturally and one could feel inadequate when effort is required. So this could mean you actually have to learn more, you have to go back and do more work to understand something versus saying, well, someone’s just this naturally amazing, talented singer. So, you know, for example, or entrepreneur and

I don’t have that natural ability, so I’m actually a fraud. And that is, again, a mental idea, an idea in general. It comes from the mind versus this expansiveness of all things, all possibilities, all different ways in which spirit manifests and creates out of pure potential. The Dao De Ching, one of the central themes is to empty the mind of concepts, ideas, identifications.

all the ways we put ourselves in boxes and we put other humans in boxes as well.

So another aspect of imposter syndrome is known as the soloist, prefers to work alone and avoids seeking help to maintain the illusion of independence. So this is where we can sort of cut ourselves off from, you know, sort of this muscled up, I can do it on my own and I don’t need anyone else. Instead of this more collaborative unity, realizing that we’re not isolated beings, actually we’re part of this one

unified field or the one unified heart field. And we don’t have to pretend to know everything. Again, the masks, the pretending. This is all our ego saying to us, you have to be a certain way to be successful. You have to look a certain way to be loved. Just these ideas again, it’s time to be aware of them so we can start to dissolve them and not buy into them anymore. So the last

Kimberly Snyder (13:45.108)
aspect that I want to cover in this section is the expert. So sometimes because underneath we are feeling the insecurity, you may feel the need to know everything and constantly seeking certifications or qualifications to validate their worth. I know someone like this and she comes to mind

And it’s like, you know, you want your friends, you want people around you to be happy. But it started with having all these kids. And then she started to, you could tell, just feel a bit inadequate, just being a stay at home mom. So she kept crying to go to school and get more qualifications. And she always just seems that she’s run.

you know, ragged and she’s never really present with her kids. And then she’s never really enjoying what she’s trying to do. It’s just always more, more, more. And, you know, I wish I could just say to her, you know, just really, you don’t have to do so much. You don’t have to prove so much. You are this amazing, true self. You’re enough just being in yourself. So.

Again, though, we can start to recognize it in others, we need to look to ourselves. And I can say I was in the propelled heart for so much of my life where it was never enough. The achievements were never enough. In high school, I had to be the president of the high school and I was the president of the National Honor Society and the captain of the track team. And it was always trying to load up my high school transcript.

So it would look good to get into college, the college I wanted to get into. And then once I was in college, it was also through that framework of what will look good when I start to interview for jobs. And then there was this huge departure where I sort of threw everything out the window and went backpacking. And part of that was this, you know, an intensity and stress just starts to build up and you reach this breaking point. And I was drinking a lot and I was studying a lot and I went abroad.

Kimberly Snyder (16:08.53)
Australia and this just started to open my eyes when I remember one month a couple months into it I went to Bali I went to Indonesia this was my first time going to Asia and I was just I really got a hard-hitting travel bug bite and from there I was wow you know just I’m not it just broke me out of that one-trackness and then I ended up traveling a lot more and I went to the Philippines and visited cousins that I had there

and just kept going and going and going. So we don’t know how everyone’s journey is going to unfold. I can say for myself, that wasn’t the end of it. There were still glimmers and moments, but it did break. It did pierce the veil for me for sure. When I started traveling the world, my hope is that this podcast will also bring some awareness. Maybe you’re aware that you fall into these tendencies.

that you doubt your own success, that you feel like you’re a fraud, that you feel like you don’t deserve your beautiful life, your situation, your partner, your family life, your job, right? So I’m hoping that this will start to allow for some questioning around why we buy into this in the first place, as well as the tools that we’ll talk about in a moment. I also want to encourage you to send this podcast and share it with anyone that you think

has these tendencies or could benefit. Sometimes it’s nice to hear about it from someone else versus you speaking about it. I know when I think of my friend who I’ll call Charlotte, I wish that she would enjoy her life more and get off the hamster wheel, although we can’t push anyone to see things that they’re not ready to see.

we can share information and see if that sparks something in their own heart and inside of them. So I want to talk a little bit about mental health here because it’s such an important aspect of wellness and the mental health aspect of imposter syndrome really affects our overall wellbeing, everything from our hormones, our stress levels, the cortisol, our nervous systems and so on.

Kimberly Snyder (18:25.858)
So a 2020 study in the Journal of Internal Medicine found a significant correlation between imposter syndrome and mental health issues, such as anxiety, depression, and stress. This study highlighted that individuals with imposter syndrome often experienced lower self-esteem and higher levels of burnout. So we have to ask ourselves when we are in periods, or maybe this is a chronic state of being for you, I know it was for me for a time.

Why am I pushing myself so hard? Why am I getting to this point of burnout? What is really driving me? Because as we come towards balance and centeredness, we can have a much deeper sense of, okay, I’ve done enough for the day. It’s okay for me to rest. It’s time for me to say no to this. I need to give more time and attention to myself, just feeling confident and that we don’t need to prove so much.

We have to see what is this inside of me that’s pushing me so hard. We need to see when we are not aligned with our hearts, with wholeness, with love, which includes self-love, when we’re not aligned with the truth of our nature, which is expansive energy that can’t be contained. So we just start to notice when we buy in.

And one of the signs and symptoms is self-doubt, constantly second guessing your ability. Watch your language. Do you put yourself down a lot when you’re talking to other people? Do you tear yourself down? And little ways are not so little when they’re chronic and they add up. Just notice how you speak about yourself and you constantly feel not good enough despite constant external validation. You may surround yourself with friends, loved ones.

that are actually exhausted because they had to constantly validate you and these may be very loving individuals, but if you did have an honest conversation with them, you could say, do you think I need a lot of external validation? Do I constantly seem like I’m in self doubt? Sometimes these very honest, frank conversations can be mirrors to you where your loved one can say, yeah.

Kimberly Snyder (20:46.752)
you seem to doubt yourself a lot. And sometimes we don’t see ourselves as much as our loved ones do. So this can be very powerful practice to do that. Another way in which imposter syndrome can manifest is when we attribute success to external factors. And what this means is that we believe our achievements are due to luck, timing, or help from others rather than your own skills or effort. So what this means is that

We say, you know, it wasn’t really me. It was just, you know, the timing of the market or the season, or a lot of people happened to be there at that moment. And so we sort of just dismiss our actual, our, our actual part that we play just from being, right? This is one of the things I talked about in my, are more than you think you are book. I am that I am energy.

which is I’m deserving and I’m confident because I’m here and I’m alive and I’m breathing. And pretty much that’s enough. The other stuff we try to add on on top, what the mind says, well, you’re only worth it if you’ve achieved this. You’re only worth it if you make this much money, if you have created this in your life, if you can have this amount of kids, if you have this type of, you know.

job, whatever it is, right? We start to peel back the layers of what we really bought into into those things can be wonderful and you beautiful things to enhance our lives. But when it comes down to it, I’m enough just because I am. So take that in for a moment. You can say it to yourself, I’m enough because I am. And focus on your heart when you say that I’m enough.

because I am. Because the mind can try to pick it apart, but when you really start to get more clear and coherent and you say this in your heart, there’s a truth, this expansiveness that starts to resonate and you will feel that as a direct experience. Beyond all of the societal constructs, beyond all the ideas, there is this incredible wholeness inside of you.

Kimberly Snyder (23:11.03)
And so another attribute is if we’re constantly fearful of being exposed as a fraud, if people will find out that you’re not as competent as you think, and this could cause self-sabotage in terms of avoiding opportunities to step into the spotlight due to a fear of failure. So I remember early on, I would be sometimes a little bit hesitant to do speaking opportunities and just to…

you know, even take some of the bigger jobs and positions I was offered because of this fraud, know, imposter syndrome. And again, especially early in my career. And so I relate very much to these feelings and perfectionism. Again, I also relate to sending unrealistic standards. Another sign of imposter syndrome is constantly comparing yourself to others.

and frequently feeling inferior, even when evidence suggests otherwise, physical and emotional stress and burnout as a result of trying to meet these unrealistic expectations. so contemplate and reflect to any of these speak to you. Can you relate to any of these? Because of course there’s this whole scale of full imposter syndrome all the time to maybe sometimes it manifests when something triggers you.

or a certain part of your life or pattern is unearthed. Now, there is a 2012 study in the Journal of Cyber Psychology, Behavior and Social Networking that found that the relationship between social media use and feelings of inadequacy were very much related. So we talked about this on other shows how detrimental social media can actually be because it can trigger unrealistic expectations, reality versus the highlights of someone’s life or their edits or their, you know,

Photoshopping and many people feel, performance anxiety that they have to put this idealized version of themselves. Otherwise they will get judged. So one of the things that we can do, especially if we feel susceptible to imposter syndrome is to limit our time on social media and to only follow accounts that make you feel positive.

Kimberly Snyder (25:35.104)
inspired and uplifted. You can mute people, you can unfollow people, give yourself permission to really be your own filter for your emotional and mental well-being. Sometimes we don’t do that and it’s just this onslaught of anything and everything coming into your phone, into your life and you want to avoid that. You want to be more discerning. Remember discernment.

is a heart-based quality. It means that we are able to filter and take in, which is nourishing, which is positive, which allows us to grow, and until we are ready, or we never may be ready, or we just want to avoid certain things, which feel that they are of dark heart energy, especially things that foster more feelings of fragmentation and separation, things that are triggering, things that don’t feel good to our nervous system.

things that we’re still working through and processing in terms of old reactivity or trauma. So we really want to control our social media space and sometimes take breaks, right? We don’t have to be on there all the time anyways and be discerning. Now, something I touched on earlier, and I want to circle back to this is gender differences. So this was really interesting. A 2021 study in the Journal of Addictive Behavior.

found that there were gender differences when it came to imposter syndrome. It found that women reported much higher levels of imposter syndromes than men, particularly in competitive environments. So one of the things that this pointed to was that there was traditional roles that came up. Women have historically been expected to prioritize caregiving roles. So

In the professional sphere, there was often feelings of anxiety, inadequacy, and also conflict around career ambitions, and just a really confused sense of focus and sense of self. The bias and competence perception stereotypes portray men as being more competent or natural leaders, which can lead women to internalize self-doubt.

Kimberly Snyder (27:58.648)
There’s also under-representation. In male-dominated fields, women can often feel the need to work harder, to feel like they belong, that they’re worthy, that they deserve to be there. Again, that burnout of, need to prove, I need to prove, I need to prove. There’s unequal standards. Sometimes women are held to different performance standards, leading them to doubt their abilities even when they excel. Competence versus likeability. Women are often faced the challenge

of balancing competence with actually being likable makes them feel that they can’t be really fully accepted for who they are.

And also there’s a focus on appearance. Even from a young age, girls are socialized to seek external validation, leading to a reliance on others’ opinions for self-worth. Women are also more likely to hold themselves to perfectionist standards, leading to feelings of failure when they perceive themselves as falling short. So there you have it. There’s so many contributing factors.

from our childhood, from society, from culture, from patterns that get acted out in our families, in our schools, in our communities, in our workplaces. And so we can transmute and transform these patterns through self-awareness and through the power of our hearts. So one of the ways in which we can really combat and transmute imposter syndrome is to acknowledge

your feelings. Start to be aware when these feelings are coming in. I feel like a fraud. I feel like I don’t deserve this. I feel like I’m an imposter here. Just start to note instead of glossing over instead of your normal patterns, which might include just working harder, pretending that they’re not there. Just keep going and going and going. We want to take the time to actually settle in and notice your feelings in the first place. And then we want to reframe our thoughts.

Kimberly Snyder (30:04.588)
which means we go to a different place to shift versus where the problem is, which in this case is the thoughts and the overthinking mind. So you shift into your heart and you do the first steps of the heart aligned meditation and some of the heart aligned practices, which you shift your attention. You can even place your hands on your heart. Remember your heart is another brain with 40,000 neurons and you can breathe in and out of your heart.

Kimberly Snyder (30:33.39)
And just take a few moments for this very vital sort of self-care to break a pattern of thoughts. And then once you get more settled, you can start to question your thoughts. Is this really true? And from a more rational place, what’s funny is sometimes we think rationality comes from the brain. And we think that the mind is actually more, the mind, sorry, is more rational and it is…

the heart that is irrational, but actually the opposite is true, meaning that it is our hearts when they’re calm and coherent that can give us more expansive, wider solutions. It can help us to zoom out and see more of a clear picture. So once we get a little bit more coherent, we come into our hearts in these moments where big feelings come up, we can really start to question the thoughts. know, actually, I did play a big part.

in this, I did work really hard and I did have this unique way of speaking about this so I do deserve this success. Or I have worked hard enough today, it’s okay for me to relax or let go, I’ve done enough, I don’t have to keep running and proving, right? So we wanna reframe by coming into the heart and getting out of the head and this is such a huge powerful self-care tip and tool. This is a huge part of heart-led living is to live more from your heart and your heart’s wisdom.

instead of the limited capacity of your brain to guide you into real truth. And then you really want to celebrate your achievements, even really small ones, and acknowledge, even if it’s a smaller project or something like a wonderful recipe that you made, you wanna start building this muscle of actually really celebrating yourself and being…

you know, acknowledgement, taking in compliments instead of being like deflecting, you know, but thanks. But you also have, you know, you also did amazing. Like we kind of do that. And I know I do that too, versus just taking in and letting it fully come into your heart and be felt and be acknowledged and to bask in that because that’s some of that receiving energy of abundance. When we’re whole, we can also acknowledge that we are.

Kimberly Snyder (32:56.878)
meant to receive as well as give. So I also like giving compliments and I like acknowledging and I like being appreciative. And then I also feel coherent, the more coherent I feel, I’m okay also receiving. One doesn’t have to negate the other. So take in those compliments, give yourself compliments and really seek support, find mentors, friends, community members that can be supportive.

but not overly, not being over a crutch. Like I said, if it means that sometimes you seek external validation in excessive ways, I can say this for my Basavaraj John, I can also say to him, hey, I think that I’m doubting so much or I know that I’m asking you so many questions here. And he’ll say to me, yeah, you have to feel good about this. You have to see that this was wonderful. You have to believe in your own success. And that’s the type of support system

that we want to be able to create around us that is honest and mirrors. So I encourage you to really reflect about not just people that are going to be yes people and support, but also people that you can be more vulnerable with and say, Hey, I’m starting, I listened to this podcast on the feel good show about imposter syndrome. And it brought to mind that sometimes I really doubt myself. I feel like a fraud a lot. you know, do I do

Have you noticed that about me? Or does it seem like I doubt myself a lot? Like what are some of the things I say? And you can take that to heart. You can journal about it. You can create more, asking these questions. What’s really going on here? Why do I doubt myself? Why do I always compare? Why don’t I feel enough? You know, and there were pivotal moments, I think, for all of us growing up. And I remember at school and in my childhood where I really started to look outward.

and compares so much. And I really lost a sense of deep connection with myself. And it does get refustered. And I can say how much more nourishment and connection there is these last few years. And once again, since the heart and the brain and the nervous system are connected through coherence, the neuroplasticity applies to the heart-brain neural connections, not just the ones up in your brain. So you can refoster, you can bring this back. And in doing so, as you bring back your heart’s connection,

Kimberly Snyder (35:15.5)
and you bring back these incredible ways in which you can really feel the depth of the abundance and the wholeness inside of you and start to doubt yourself less and less. It’s through this examination. It’s through shifting little bit by little bit away from a head-based mental life to a heart-based life.

that this starts to become our new norm. This becomes our baseline where we are less an imposter syndrome and then we recognize it when it comes up and we have the tools to come into our heart and to question our thoughts and to seek that powerful community and to really celebrate ourselves more by more. So it doesn’t happen overnight, but I can say from personal experience as someone with a lot of anxiety, debilitating perfectionism.

You know so much self-doubt so much low self-worth that it really can shift in the most beautiful incredible ways the more we connect in So along those lines I encourage you if you haven’t yet checked out the heart aligned meditation Which you can also check out on our website my saloon a calm to go and really connect with your heart To read the hidden power of the five hearts book which has so much more information about this To check out the show notes once again at my saloon a calm. That’s my

solluna.com, is our central hub of digestion focused products, courses, amazing non-toxic skincare, and more about the podcast where you could submit podcast questions, articles. There’s so much on our website. So I look forward to connecting with you more. Please join our newsletter so we can stay in touch and you can be on the pulse of upcoming offerings and live Zooms.

Sending you so much love. I’m so grateful to be here with you and look forward to hearing more about your transformations and this exciting new year ahead. I’ll be back here Monday as always for our next interview show. Till then, take great care and sending you so much love.

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Ep. 1053 | Busting Popular Food Myths with Dr. John Lewis

this episode, Kimberly and Dr. John Lewis delve into the fascinating science of nutrition, addressing misconceptions about animal-based diets, processed foods, and the incredible potential of natural plant-based nutrients. Join us for a conversation with Dr. John Lewis, a researcher and health expert, as he shares his insights on how Mother Nature holds the keys to true healing and longevity. 02:08 - How bodybuilding shifted Dr. Lewis's perspective on food and performance 07:07 - Industry influence on dietary guidelines and misconceptions about animal foods 08:44 - The rise of trendy diets like carnivore and keto—dangerous trends to watch for 10:19 - The physiological differences between humans and true carnivores 12:18 - The rise of processed protein products—are they truly necessary? 13:08 - The impact of industry lobbying on public health policies 16:01 - The critical review of recent dietary guidelines and conflicts of interest 17:49 - The carcinogenic potential of high-temperature meat cooking 19:14 - The role of soy, non-GMO and organic, in a balanced, plant-based diet 20:49 - Concerns about omega-3 supplements—why plant-based sources like seeds and algae are effective 24:08 - How to ensure children meet their nutrient needs (B12, iron, omega-3s) plant-based 30:33 - The science behind B12 and the importance of supplementation versus animal sources 33:12 - Plant sources of iron and the importance of eating the rainbow 34:48 - The truth about heme iron and processed meats—risks and how cooking turns them pro-oxidant 36:52 - The connection between processed meats and increased cancer risk 38:21 - The myths about dairy and osteoporosis—what research shows 40:04 - How nutrition education is controlled by industry interests in schools 41:05 - The influence of documentaries and media on shifting opinions about plant-based diets 43:50 - The marketing of collagen peptides—what the science really says about skin health 44:42 - The role of eggs— myths about nutrition and cardiovascular risk 45:43 - Why eggs may increase homocysteine and heart disease risk 47:02 - Plant-based egg substitutes—tofu scramble and other ideas 48:25 - The benefits of organic, non-GMO soy in cancer prevention and immune support 50:09 - Common misconceptions about soy and the importance of quality sourcing Resources & Links: Dr. Lewis's Website - drlewisnutrition.com Sponsors: ANIMA MUNDI OFFER: Anima Mundi is giving Feel Good Podcast listeners their largest discount of the year. It’s a great opportunity to treat yourself or a friend to some soothing self-care by going to AnimaMundiHerbals.com and use the code: SOLLUNA20 for 20% off your purchase. LMNT OFFER: Right now, LMNT is offering my listeners a free sample pack with any drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water.

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Ep. 1052 | May Solluna Power Hour: Shed Excess Heaviness & Feel Lighter in Your Body and Mind

isn’t something you add, it’s something you uncover by releasing what’s weighing you down. In this May Power Hour, Kimberly explores how to shed physical, emotional, and energetic heaviness so your natural vitality, clarity, and energy can shine through.As we transition into summer, with more sunlight, shifting routines, and a natural call toward expansion, this is a powerful time to support the body’s natural detox processes and reconnect with your inner energy, or prana. Kimberly shares how true lightness comes from removing what blocks your natural radiance, like the sun behind the clouds, and how aligning your gut, body, emotions, and spirit allows that light to come forward more easily. Chapters 00:00 Introduction to shedding heaviness and embracing lightness  02:11 Supporting digestion with seasonal greens and herbs  06:47 The benefits of probiotics and gut microbiome diversity  11:27 Spring vegetables and berries for detox and gut health  16:01 The significance of movement for circulation and emotional balance  21:57 Emotional well-being practices for overwhelm and stress relief  29:24 Inner alignment and the power of meditative presence  36:02 The connection between meditation, inflammation, and vitality  37:29 Integrating holistic practices for effortless wellness What You’ll Learn • Why heaviness builds up in the body, mind, and energy • How gut health impacts mood, energy, clarity, and overall well-being • Why feeling lighter in your body influences how you show up in your life • The importance of supporting gut health daily • How seasonal spring foods support natural cleansing • The connection between emotional suppression and physical symptoms • Simple tools to reset your nervous system • How inner alignment supports long-term energy and resilience The Missing Link: Gut Health Kimberly explores how gut health is foundational to feeling light, not just physically, but mentally and emotionally. When your gut is supported: • Digestion improves • Bloating decreases • Energy becomes more stable • Mood feels more balanced • You experience greater clarity She emphasizes that gut health is something we support every day. It is constantly influenced by stress, food choices, and environmental factors. You’ll also hear how: • A large portion of serotonin is produced in the gut • The gut and brain are deeply connected • Microbiome diversity matters more than just high counts Our SBO Probiotics+ goes beyond a standard probiotic formula by combining resilient soil-based organisms, including Bacillus subtilis MB40, with well-studied Lactobacillus and Bifidobacterium strains for more comprehensive support. It also includes a prebiotic complex, along with humic and fulvic acid, shilajit, Turkey Tail, and Chaga, to help support not just the bacteria themselves, but the overall gut environment they live in. Rather than focusing on numbers alone, this formula is designed to support balance, diversity, and function throughout the gut ecosystem. 👉 Explore SBO Probiotics+ The Four Cornerstones of Lightness 1. Food: Lightness Begins in the GutKimberly explores how spring is a natural time for renewal, when the body is ready to release stagnation. Common signs of heaviness: • Bloating • Sluggish digestion • Sugar cravings • Low energy Simple shifts: • Add fresh greens and microgreens to meals • Increase plant diversity and fiber intake • Include bitter and astringent foods to support digestion Key foods to focus on: • Arugula, dandelion greens, sprouts • Asparagus for prebiotic support • Radishes for digestion • Berries for polyphenols and gut diversity Gut-supportive herbs: • Ginger • Turmeric • Fennel • Cumin and coriander Featured recipes: • 👉 Radish & Asparagus Salad • 👉 Spicy Asparagus & Portobello Tacos • 👉 Spring Green Minestrone 2. Body: Movement Creates LightnessKimberly explores how movement supports circulation, digestion, lymphatic flow, and overall energy.Without movement, the body and mind can feel stagnant. Simple shifts: • Walk after meals to support digestion and blood sugar • Spend time outdoors in natural light • Choose movement that feels good to you Consistent movement helps: • Support gut health • Reduce inflammation • Improve mood and energy 3. Emotional Well-Being: The Weight of Holding It TogetherKimberly explores how emotional heaviness often comes from suppressing what we feel.It can show up as: • Holding everything in • Staying fine all the time • Constantly pushing through Over time, this can lead to: • Fatigue • Cravings • Mood shifts • Digestive discomfort Simple shifts: • Ask yourself what you are actually feeling • Create small daily release points like walking or journaling • Use transition moments to reset, even for a few minutes She shares how short pauses throughout the day can prevent emotional buildup and help you stay more balanced. 4. Spiritual Growth: Coming Back Into AlignmentKimberly explores how true lightness comes from inner alignment, not external control. Heaviness often comes from: • Overthinking • Ignoring intuition • Looking outside yourself for validation • Forcing decisions Lightness comes from: • Listening inward • Simplifying • Creating space • Trusting yourself Practices like meditation and stillness support: • Nervous system balance • Digestion • Emotional regulation • Clear decision-making Sponsors ANIMA MUNDI OFFER: Anima Mundi is giving Feel Good Podcast listeners there largest discount of the year. It’s a great opportunity to treat yourself or a friend to some soothing self-care by going to AnimaMundiHerbals.com and use the code: SOLLUNA20 for 20% off your purchase. FEEL GOOD DETOXYOFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order. Resources: Website: mysolluna.comSupplements: https://mysolluna.com/collections/allInstagram: @kimberly_snyder, @sollunabyks

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Ep. 1051 | Cutting Through Diet Culture Noise and Finding Joy in Sustainable Nutrition with Abbey Sharp

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Ep. 1050 | Where Grit and Heart Meet: Adoption, Addictions and More with Ken Rideout, Fastest Man over 50

this episode, Ken Rideout shares his extraordinary journey of overcoming childhood trauma, addiction, and physical challenges through resilience, authenticity, and love. This show also explores the power of self-awareness, the importance of inner union, and the transformative impact of compassion and perseverance. Chapters 00:00 The Journey of Self-Discovery 03:03 Pain and Growth: Lessons from Running 05:52 The Impact of Childhood on Adult Life 08:51 Navigating Fame and Ego 11:33 The Role of Family and Relationships 14:36 Overcoming Adversity and Finding Strength 17:42 Parenting: Challenges and Realizations 27:46 Navigating Family Dynamics with a Nanny 28:48 The Impact of Addiction on Relationships 30:36 The Journey to Sobriety and Adoption 31:51 The Heart of Adoption: Choosing to Love 33:55 Challenging the System: Advocating for Children 37:07 Emotional Resilience and Self-Awareness 40:45 Finding Stillness in a Busy Life 42:13 Creating a Fulfilling Life Beyond Work 43:56 Understanding and Managing Anger 46:36 The Power of Perseverance in Endurance Sports 49:42 Core Messages of Resilience and Self-Reflection Sponsors: MANUKORA HONEY OFFER: Right now, Manukora is giving Feel Good Podcast listeners their largest discount of the year. Please go to MANUKORA.com/KIMBERLY to save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! DETOXY OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order. Ken Rideout Resources: Book: Everything You Want Is on the Other Side of Hard: A Memoir Website: https://www.rideout.group Social: @ ken_rideout Podcast: RIDEOUT: The Other Side of Hard Bio: Ken Rideout is the fastest marathoner in the world over fifty and a former prison guard, Wall Street trader, and opioid addict. His life story has been chronicled in such publications as The New York Times, The Wall Street Journal, and Outside. Since getting sober more than a decade ago, he has won some of the world’s toughest races, including, at age fifty-two, the Gobi March—a 155-mile, self-supported race across the sweltering Gobi Desert in Mongolia—and a few months later, the Masters (50+) Marathon World Championships. In addition to his many running victories, he has completed more than ten Ironman triathlons. In 2018, Ken founded capital solutions firm Camrock Advisors. More recently, he founded talent agency Rideout Sports and Entertainment. He lives in Nashville with his wife, Shelby, and their four children.

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Ep. 1049 | The Hidden Science of Your Menstrual Cycle with Dr. Sarah E. Hill

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Ep. 1048 | How to Live a Meaningful Life with Stanford Life Design Lab’s Dave Evans

this inspiring interview, Author and Stanford Design Lab Professor Dave Evans shares insights on living a meaningful life through design thinking, acceptance, and presence. Discover practical tools and spiritual perspectives to enhance your well-being and purpose. Chapters 00:00 Introduction and Office Hours for Life 04:12 Ancient Wisdom and Modern Reframes 07:41 Acceptance and the Design Mindset 10:57 Creating Your Own Narrative 14:57 Heartbreak and Acceptance 18:59 The Power of Choice 20:45 Reframing Life's Challenges 22:45 Embracing Aging and Wisdom 24:41 Intimacy with Death and the Present Moment 25:34 The Pain of Loss and Its Impact on Life 28:39 Miscarriage and the Taboos Surrounding It 29:39 Acceptance of Life's Messy Parts 30:58 Design Thinking: A Reality-Based Approach 31:10 The Limitations of Impact as Meaning 34:47 Purpose as a Direction, Not a Destination 36:30 Heart Coherence and Compassion 39:16 Moment Making: The Art of Being Present 40:25 Judgment, Self-Forgiveness, and Compassion 43:02 The Role of Authenticity in Parenting 44:14 Finding Meaning in the Present Moment Sponsors: LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. Dave Evans Resources: Book: HOW TO LIVE A MEANINGFUL LIFE: Using Design Thinking to Unlock Purpose, Joy, and Flow Every Day Website: designingyour.life Instagram: @ fullyalive_bydesign Stanford Design Lab: Life Design Lab Bio: Dave Evans is a lecturer in the Product Design Program at Stanford. He holds a BS and MS in Mechanical Engineering from Stanford and a graduate diploma in Contemplative Spirituality from San Francisco Theological Seminary. While at Apple, he led product marketing for the mouse team and introduced laser printing to the masses. Having participated in forming the corporate cultures at Apple and EA, Dave decided his best work was in helping organizations build creative environments where people could do great work and love doing it. Helping people get traction on the question “What should I do with my life?” finally took Dave to Cal and Stanford and continues to be his life’s work.

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Ep. 1047 | Transforming Pain into Reslience and Drive with Tone it Up Co-founder Karena Dawn

Dawn shares her deeply personal journey of healing from childhood trauma, mental illness in her family, and her transformative path through forgiveness, acceptance, and self-love. This episode explores the power of vulnerability, emotional resilience, and holistic wellness. Chapters 00:00 The Journey of Writing 'The Big Silence' 02:57 Mother-Child Relationships and Acceptance 06:07 Transforming Trauma into Strength 08:54 Navigating Abandonment and Trust in Relationships 11:59 Healing Through Therapy and Self-Discovery 14:49 Building Healthy Family Dynamics 17:45 Redefining Motherhood and Personal Choices 20:29 The Influence of Family on Fitness Journey 22:58 Building a Fitness Brand: Tone It Up 25:32 Authenticity and Sharing Personal Stories 28:53 Navigating Fear and Anxiety 30:49 Establishing a Healthy Routine 34:07 Healing Relationships and Personal Growth 37:21 A Message of Hope and Healing Sponsors FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. Karena Dawn Resources Book: The Big Silence: A Daughter's Memoir of Mental Illness and Healing Website: karenadawn.com Social: IG: @karenadawn Bio: Karena Dawn is a co-founder of Tone It Up, the leading women’s fitness community, the founder of The Big Silence, the mental health nonprofit foundation, and host of The Big Silence Podcast, a leading mental health and self-development podcast. Karena has authored several books focused on fitness, wellness, and personal growth including New York Times bestseller Tone It Up: 28 Days to Fit Fierce, and Fabulous, Balanced and Beautiful: 5-Day Reset for Your Body, Mind, and Spirit, and The Big Silence: A Daughter’s Memoir of Mental Illness and Healing. In her memoir, Karena shares her personal story of growing up with a mother suffering from severe mental health issues and schizophrenia, her own struggles with depression and addiction, and her path to healing and self-discovery. Karena has been featured on Good Morning America and Tamron Hall, and in People, Shape, Oprah, Parade, Business Insider, E!, and in Forbes for creating a “fitness empire.” She was also named on the Create & Cultivate 100 list honoring women who are masters in their field. She has also headlined the POPSUGAR Play/Ground Festival, has been a keynote speaker at the PoWer Up Women’s Conference, is a regularly featured speaker and instructor for TED Women, and is a mindful meditation coach for Chopra Global.

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Ep. 1046 | April Power Hour: Reset Your Energy, Digestion and Glow This Spring

is here—and with it comes a natural invitation to reset. After the heaviness of winter, April brings a shift. More light. More movement. More possibility. You may already feel it—the urge to open the windows, eat lighter foods, spend more time outside, and refresh your routines. This month’s Power Hour is all about aligning with that energy, supporting your digestion, energy, and overall glow from the inside out. Listen to the Episode Tune into the full April Power Hour episode on Apple Podcasts or Spotify. Episode Chapters 00:00 Spring Awakening: Resetting Your Energy05:05 Nourishing Foods for Spring09:46 The Power of Herbs and Spices14:55 Cleansing and Detoxing for Vitality19:37 Emotional Well-Being and Letting Go24:45 Connecting with Nature and Light29:46 Spiritual Growth and Inner Light Food: Lighten, Nourish & Support Your Microbiome Spring is nature’s cue to simplify and refresh your plate. As lighter greens and fresh produce come into season, your body naturally craves foods that feel more hydrating, cleansing, and easier to digest. This is the perfect time to lean into raw and lightly cooked meals, fiber-rich vegetables, and vibrant plant diversity. One of the most supportive shifts you can make right now is simple: rotate your greens. Different leafy vegetables provide different minerals and help strengthen your microbiome. Seasonal Solluna Recipes Dharma's Kale Salad is fresh, green, and full of vitality—the definition of spring eating. It feels light, energizing, and deeply nourishing. Probiotic Beauty Slaw for Optimal Digestion and Healthy Skin beautifully ties together digestion and skin radiance, making it a perfect inside-out beauty recipe for this season. Oil-Free Basil Lover’s Dressing is a fresh, herb-forward addition to bowls, salads, and vegetable dishes when you want something that feels bright and spring-forward. Why These Foods Work A 2024 review published in Biomedicines noted that a diet rich in nitrate from leafy and root vegetables has cardioprotective benefits, largely through nitric oxide pathways. This helps explain why spring foods like arugula, spinach, and beets can feel so naturally energizing and seasonally aligned—they support circulation and oxygen delivery. Body: Cleanse, Move & Re-Energize Spring is a natural time to get things moving again. After winter’s heavier patterns, your body benefits from gentle cleansing and more consistent movement. This does not have to mean extreme routines. It simply means supporting your body so it can function the way it was designed to. Focus on fiber-rich foods, hydration, cleansing support, and daily movement. A 2025 systematic review and meta-analysis published in Sports Medicine found that brief “exercise snacks,” or short bursts of movement throughout the day, can improve cardiometabolic health. This is such a grounding reminder that vitality does not always require long workouts. Even a short walk, a few flights of stairs, stretching between tasks, or playing outside can help break up stagnation and create more physical energy throughout the day. This kind of movement supports digestion, circulation, and momentum—without the drama of an all-or-nothing mindset. A very welcome plot twist. Emotional Well-Being: Let Go & Invite in Lightness Spring is a season of release. If you want to feel lighter, it’s not just about what you eat—it’s also about what you keep carrying. This is a powerful time to clear clutter from your home, your schedule, and your inner world. Start by cleaning out your fridge and pantry, refreshing your environment, and letting go of items you no longer use. Physical clutter can create emotional heaviness. When you clear it, you create space. One of the most powerful emotional resets this season is simply stepping outside with presence. A 2022 trial found that people who took “awe walks” experienced greater increases in positive emotions and greater decreases in distress over time. This supports the idea that mindful walks in nature can help awaken joy, ease emotional weight, and create a stronger sense of inner brightness. Walk without your phone if you can. Notice the light, the color, the breeze, the trees waking back up. Let yourself be impressed by life again. Spiritual Growth: Return to Your Inner Light As the outer world brightens, it is a powerful time to reconnect inward. Spring carries an awakening energy, and when you create stillness, you can feel it more clearly. Daily meditation, time in sunlight, quiet reflection, and presence in simple moments all help support that connection. When the mind settles, your deeper self naturally comes forward. Not forced. Not chased. Just revealed. Even a few minutes a day can support more patience, more clarity, and greater emotional resilience. Your Spring Reset Starts Now This season isn’t asking you to do more. It’s inviting you to align more. Eat lighter.Move more naturally.Spend time outside.Let go of what no longer serves you. Because when you create space, something powerful happens: you stop chasing energy and begin to feel it return. Special Offers ANIMA MUNDI Anima Mundi is offering Feel Good Podcast listeners their largest discount of the year. Treat yourself or a friend to some soothing self-care at AnimaMundiHerbals.com and use the code SOLLUNA20 for 20% off your purchase. DETOXY Use the code PODFAM15 for 15% off your entire order.

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Ep. 1045 | The Science-Backed Benefits of Nature for Better Health and Well-Being with Clara Schroeder

Description In this episode, Kimberly sits down with eco-therapist and author Clara Schroeder to explore the powerful connection between nature and our mental, emotional, and physical well-being. From the calming effect of natural environments on the nervous system to the role nature plays in cognitive development and resilience, this conversation uncovers the science behind why we feel better when we reconnect with the natural world. Clara shares how modern, fast-paced lifestyles filled with screens, stress, and constant stimulation can leave us feeling disconnected, and how even small, intentional shifts can begin to restore balance. Whether it is stepping outside for a mindful walk, bringing natural elements into your home, or simply noticing the sky, these simple practices can have a profound impact on mood, clarity, and overall health. Together, Kimberly and Clara also explore the deeper emotional and spiritual layers of our relationship with nature, including how it can support healing, self-awareness, and a greater sense of connection. Even if you live in a busy urban environment, this episode offers accessible, practical ways to bring more nature into your daily life, helping you feel more grounded, present, and aligned. Episode Chapters 00:00 Clara & Kimberly 00:01 The Healing Power of Nature 06:02 Color and Nature: A Path to Mindfulness 12:09 The Relationship Between Humans and Nature 20:20 Navigating the Ecological Crisis 27:46 Creating Nature Altars for Connection 35:43 Social Justice and Nature Connection Sponsors ANIMA MUNDI Anima Mundi is offering Feel Good Podcast listeners their biggest discount of the year. It is the perfect time to treat yourself, or someone you love, to grounding and nourishing self-care. Use code SOLLUNA20 for 20% off your purchase at AnimaMundiHerbals.com. FEEL GOOD SBO PROBIOTICS+ Support your gut, digestion, and overall well-being with Solluna’s Feel Good SBO Probiotics, a daily favorite for foundational wellness. Use code PODFAM15 for 15% off your entire order at mysolluna.com. Clara Schroeder Resources Book: Re-Nature: How Nature Helps Us Feel Better and Do Better Website: claraschroeder.com Bio: Clara Schroeder is an Ecotherapist, speaker, and author at the intersection of climate and mental health. Her book, Re-Nature, offers a powerful roadmap for cultivating sustainable wellbeing in a rapidly changing world, bridging neuroscience, nature, and practical resilience strategies for modern professionals. With a Master's in Psychology and Education from Columbia University, and certifications in Co-Active Coaching and Ecotherapy, Clara helps high-achieving leaders and medical professionals build the mental resilience they need not just to succeed, but to thrive. Her workshops, retreats, and one-on-one programs combine evidence-based tools with deep compassion, creating space for transformation that’s both personal and planetary. Having lived in eight countries and fluent in four languages, Clara brings a rare global lens to her work. She’s collaborated with organizations like Microsoft, UCSF, and Terumo Neuro, delivering nature-based wellness programs and burnout prevention strategies in some of the world’s most high-pressure environments. At the heart of her mission is a commitment to reweaving the connection between human wellbeing and planetary health. Whether guiding a corporate retreat in the redwoods or speaking on resilience in frontline healthcare, Clara creates warm, inclusive spaces where growth feels possible and deeply human. TRANSCRIPT Disclaimer: This is an automated transcript and may contain occasional errors or minor inaccuracies. Kimberly Snyder (00:01) Welcome back to our show. Clara, thank you so much for being here with us today to chat about nature and re-naturing. Clara Schroeder (00:10) Thank you, Kimberly. I’m happy to be here. Kimberly Snyder (00:13) You’re catching me just a day or so after coming back from our farm, Clara. We were chatting a little bit before the show, and I find it very powerful. I’m very humbly grateful that we get to spend time in a very wild place. Even where I live on the mainland, we live in the mountains. Not everybody has that opportunity, which we’ll talk about on the show today—tips and tools to support people. But it’s the feeling of revival. There’s a feeling of wilding, of fullness. It’s kind of hard to put into words. If you could share a little bit, maybe from your expertise and your experience—you counsel people, and what is the word we use? Clara Schroeder (01:03) Ecotherapy. Kimberly Snyder (01:09) Ecotherapy. Yes. Maybe just to start us off, could you share a little bit of the grounded science behind it? I know many of us feel good when we’re in the woods or in the sunshine, but from checking out your book, I know there’s quite a bit of science behind it—cognitive development in children and so much more. Maybe we’ll start there. Clara Schroeder (01:21) Yeah. The science behind why nature is so important is becoming more and more accessible, which is really important in helping spread this message. We know that nature in an office building—even just having plants indoors, whether they’re real or fake—can boost productivity, creativity, and collaboration for employees. I think it’s by around 6 percent, and this comes from the Harvard Business Review. There have also been studies showing that people in hospitals who can see trees, or even have a TV showing a waterfall, heal faster and feel better. Their hope for recovery is higher. Those are some of the basic statistics I think of first. But in terms of what nature does to our brains, we live in an overly digitized world, right? We’re always single-focused, overloaded, and receiving constant input from our phones, media, news, and everything else. Nature operates on a different rhythm. It’s more connected and interconnected. There’s something in nature that we don’t really get in technology called fractal patterns—rhythmic repetition in structure. That is incredibly soothing to our psyche and our minds. Nature as a whole helps shift us out of sympathetic nervous system activation and into parasympathetic regulation. It also provides a sense of safety. The amygdala can relax because it can predict what’s coming next. If you’re walking through the woods, you know there will be trees. If you’re on a beach, like you were in Hawaii, you know there will be water and sand. You can relax into the landscape. Compared to the constant consumption of information in our daily lives, that is so healing, and it’s something that gets overlooked. Kimberly Snyder (03:35) Can you talk a little bit about the role of color? I know you touch on this in your book when you give tips for people who don’t have access to living on an island or in the forest—how they can bring nature’s colors in and some of the benefits. Clara Schroeder (03:43) Yeah, for sure. I think green, as a color in itself, is really powerful. There are studies showing that if you look at something green—and it has to be something natural, so it could be an indoor plant for people living in a city, or a terrarium—it can have a regulating effect. I had a client once who built a little terrarium in her home during winter. She had limited mobility, so for her, that was a form of play. That was nature inside the home. Basically, if you look at the color green for two minutes without distraction, it can reduce cortisol levels in your blood and help you regulate and feel more grounded. A lot of this comes back to mindfulness and paying attention. There’s also something people call a “color walk,” which is like a mindfulness-based walking meditation where you intentionally look at the colors and textures of nature around you, even if you live in a city. For people living in the city, you can usually still see the sky. Even just acknowledging that—what color is the sky today? What do the clouds look like? Can you sense the oxygen being released from whatever plant life exists around you? Because if you didn’t have those trees or plants, you wouldn’t be breathing. Oxygen is our breath. That’s part of the interconnectedness I encourage people to lean into when they don’t know where to start. Just look up at the sky if you can’t see a park nearby, or take a walk to a park. Kimberly Snyder (05:33) It’s so funny because I’m naturally really drawn to color in the environment and also in what I’m wearing, Clara. My husband was teasing me today because I’m wearing this bright blue sweater, and he said I looked like one of the Muppets. I said, “That’s funny, because to me the blue is the sky, it’s the ocean—that’s what I associate it with.” But people do have different connotations. I wonder how this shows up, let’s say, with seasonal affective disorder. I used to live in New York City, and it was very challenging for me not only to not have sunlight for a long time, but also to feel really cooped up. There’s a natural rhythm to nature where it’s not green all the time, unless you happen to live in California or Hawaii. There are the seasonal colors of fall and then more whiteness if you live somewhere snowy. Do you feel like moving with those natural rhythms inside your space to keep the connection is powerful? Or is it more helpful to restore green year-round no matter what’s happening outside? Clara Schroeder (06:48) I think it depends a little bit on where you’re at in life and what you’re needing. I don’t like to give a one-size-fits-all answer because everyone is different. But what’s most important is understanding the cycles—the cyclical nature of nature and of us as humans, because we are such a big part of nature and the ecosystem, even though we often live as if we’re not. If the trees outside have dropped their leaves because it’s winter or late fall and everything is going dormant, that matters. We have bears here in Northern California, and they’re sleeping and hibernating this time of year. Even just acknowledging that the seasons are here to help us can be powerful. They’re cues that help us slow down and rest. Then we ramp back up as spring comes, as blossoms and flowers return. Just acknowledging that shift is important. At the same time, if you’re in a super demanding job—like in New York City, where I also lived during grad school—and you need more vitality, then tools like sun lamps or UV lights that mimic sunlight can help. People in Northern Europe, for example, don’t get sun for a long time each year, so this can help support energy levels. You can also bring in more plants and more greenery, as long as you’re also acknowledging that maybe you need to slow down a little in winter. Maybe take some time off if you can, or do a little bit less, so you’re matching the energy outside of yourself. Because if we’re go, go, go all the time, and winter and fall come by and we don’t slow down, we burn out. I see that all the time—people going full-throttle into the new year and then crashing by late February or early March. Some of that could be avoided if we gave in a bit more to what’s happening in the natural environment. Kimberly Snyder (09:10) What you’re describing is so in tune with Ayurvedic medicine, which I’ve studied for many years, and this wisdom of tuning in with the elements. The Pancha Mahabhuta theory is the five elements in our body and the five elements in nature. Like you said, there’s a different rhythm to winter and then this more outward, rajasic expression of summer. So instead of overriding nature, we can feel that flow. Going back to Hawaii for a second, Clara, one of the things I love is how communal it is. My kids go to the playground every day and play with local kids. I’ve gotten to talk with some amazing local Hawaiian families who’ve been there for many generations. I was talking to this dad named Freddie, and he was speaking about the sacredness of where we are. He was talking about the energy in the stones—the lava rocks are very sacred to Hawaiians—and in the trees. I’ve encountered that in Shinto and in other cultures in Japan as well. Can you speak a little bit about how someone who feels disconnected from nature—in this screen-centric world, especially if they live in an urban environment—can start re-fostering that connection? Maybe it doesn’t have to be on the level of hugging rocks and trees, but how do we reconnect with that reverence and that intelligence? We are not divorced from it. No matter how we live or where we live, there is that intrinsic deep connection. Clara Schroeder (10:40) Yeah, I totally agree. And as a side note, when I think of rocks, I think of forest bathing. I’ve gotten to practice it, though I’m not an expert. A rock can be such a grounding place to let your burden rest. I’ve invited people, or been invited myself, to sit on a rock if they’re drawn to it and ask if the rock can carry some of that burden for them. There’s so much we can do with the elements. And that’s part of why I called the book Re-Nature. It’s about reverence, reciprocity, relationship, and reconnection—all the words you were using. I think those are so vital in our world today. I’ll be more specific and talk about the Westernized world, because I want to acknowledge that many Indigenous cultures—Native American cultures in the U.S. and Indigenous cultures globally—still have this built into their spirituality and daily life. In the Westernized world, part of the process is remembering that your body is at least 70 percent water, that the air you breathe comes from the trees, that every time you have tea, water, or coffee, those leaves or beans came from somewhere—from a specific soil, a specific climate, and human hands that helped bring them to you. It’s really about tuning in more to what’s right in front of us. There’s an example in the book about walking through Central Park with a friend. We were talking, and I stopped because a pigeon was taking a bath in a puddle. I said, “Look, the pigeon is taking a bath.” And she said, “Clara, how did you even notice that?” For me, that kind of noticing is natural because I was raised to appreciate those little moments. And then those moments can create spontaneous awe—sometimes what’s called kamamuta—a spontaneous feeling of joy, love, and connection that can happen in nature or elsewhere. All of those ways of paying attention, leaning in, and relating to the more-than-human world matter. It’s not just “nature.” It’s more than human. We live in such a dominant human perspective all the time, but really, we’re just guests on this planet and on this land. Kimberly Snyder (13:39) I know what you mean, and I feel like there are powerful messages beyond words. We talk about communication that happens nonverbally. For example, just last week I was hearing how many birds there are where we are. We’re very close to the wild part of the island—about 80 percent of it is uninhabited by humans and there are no roads. We’re right on the edge of that. There are hundreds of birds and roosters. I had this deep spiritual lesson from them. Those birds are just being themselves. They’re not trying to be something else. They’re not worrying about how they’re perceived or what the other birds think. There’s a purity in their call—it comes from their heart, from deep inside of them. The same with the bullfrogs, the same with all the creatures. There are such lessons in that, because I think as humans, so much of our time and energy is spent worrying about how we appear—our masks, our identities. Nature puts us in this place of authenticity. It’s like a hug saying, “Just be who you are.” And it’s very refreshing, isn’t it? Clara Schroeder (15:18) Yeah. I appreciate everything you’re saying. There’s also a rawness to nature. It can be wild, intense, and even violent, but also soft, inviting, and welcoming. It reflects all parts of humanity, too. I think acknowledging that mirror is really important. Kimberly Snyder (15:38) Yes. Two things come up when you mention that. It’s not always soft, and there is a wildness to it. We humans want to control things because it makes us feel safe. Otherwise, fight-or-flight gets triggered. But that’s the fallacy—we don’t actually control everything. A couple of weeks ago, I was hiking with my sons here on the mainland. I had such a traumatic moment that I’m still processing. They were ahead of me, and I was taking a picture. Right off the trail was a baby rattlesnake. They didn’t see it. I’m always saying, “Be on the lookout, be on the lookout.” When I saw it, my face froze. I was trying to tell them to go the other way, but their instinct was to run back toward me. The snake didn’t move and everything was fine, but then of course I went and researched that a snake can seem asleep and still strike half its body length. I started having all these horrible thoughts and fears. We talked about it afterward and I said, “Mama will always walk first.” But there is a wildness when you go out and don’t control everything. And then the other part, Clara, is the story in your book about fire trauma. I have fire trauma. We saw fire coming over the ridge. Our boys’ school was taken. The fire came from three directions within half a mile of our house. So even to this day, turning on our gas stove to make tea, or adding fire to our fireplace, can activate something in me. So there’s trauma. It’s a big topic, but while we can heal in nature, nature can also create its own forms of trauma if we’re trying to live a life of control and then realize so much is out of control. Clara Schroeder (17:11) Thank you for sharing those experiences. I think what you’re describing is something a lot of people can relate to at this point. Many people have some kind of trauma related to a natural disaster—or climate disaster, as some people prefer to call it. Then there’s also the danger of recreating outdoors and not being able to control the environment. That gets reflected back to you. So the question becomes: can you recreate within a threshold that feels comfortable? I would never take a client with no outdoor experience onto a remote trail. I’d stay in an urban park. It sounds like you were aware of the dangers that could be present, and then it becomes a matter of education and adapting. And it happens. It’s part of nature. It’s raw and wild. In terms of healing the relationship, I’m always interested in how people are relating to nature. With climate disasters accelerating and natural disasters becoming more common, yes, we are resilient, and I can talk about resilience a lot. But we also have to acknowledge what is happening to our relationship with nature. It becomes easy to demonize it and personify it—to say, “Nature is fighting back,” or “Nature is aggressive,” or “Nature is trying to destroy us.” When you’re in a trauma state, that’s easy to do. You’re projecting your fear and experience outward, and that’s a completely normal human reaction. I remember interviewing a hurricane survivor who told me, “I’m looking forward to the day, if there is one, when I can swim in this river again”—the same river that had taken so many lives and homes. Six to eight months later, she emailed me and said, “Today was the first time I went back into the river with my son.” They did it carefully, with precautions, because there were still submerged obstacles. But reconnecting with something that had also been destructive was incredibly meaningful. I don’t have all the answers. I don’t have easy solutions. But I invite people into a non-dual lens—a non-dualistic perspective where it doesn’t have to be good or bad. There’s a gray area. How do we live in a world with accelerating ecological crisis, while also recognizing that we are finding solutions through technology and through fields like ecotherapy that can support communities in building resilience? Kimberly Snyder (20:52) Yes. And for me, it’s empowering to know we don’t control everything, but our daily choices do matter so much. How we eat, for example. The products we use. It breaks my heart every time I see pictures of the Brazilian rainforest being torched every day, largely because of cattle farming, and then also because of GMO soy grown to feed the cattle. My family except for my husband happens to be plant-based because it feels like a lighter load spiritually and physically. I teach this to my children, and they are very connected to animals. That part lands with them. But I also explain a little bit about deforestation. Again, we don’t control what corporations are doing on a larger scale, but we can educate ourselves and ask how we can tread a little more lightly on the earth—with reverence and care, not just from the perspective of “this is what I want” or “this is what tastes good to me,” but with more of that oneness and awareness. Going back to the healing and the practical side of things, I’ve seen you share micro-shifts people can make. Let’s say someone spends a lot of time indoors in the city. They go to the gym, they go to a co-working space or an office, or they work from home. Other than taking vacations into nature, what are some tangible ways they can start bringing in that energy and that connection? Clara Schroeder (22:51) I always encourage people, if they can, to go for a walk either in the middle of the workday or after work because it breaks up the monotony of grinding all day. By then, your creative brain is usually shut down. If you’re able to walk, even in an urban environment, just going for a walk, breathing fresh air, and paying attention can make a huge difference. It’s always about opening your mind to what else is there. Can I put my phone on Do Not Disturb for 20 minutes? A 20-minute walk outside three times a week minimum can do a lot for your mental and physical health. There are also studies showing that if you go for a walk after work, you’re more productive the next day. It’s not always about productivity, but it is relevant. Other than that, even just waking up in the morning and acknowledging the weather can help. I’m the type of person who has to see outside when I wake up. I need to know what’s happening. It helps orient my body, mind, and heart. What kind of pattern am I seeing in the weather, the trees, or whatever is happening where I am in the world? And then I check in with myself. How does that make me feel? If it’s winter and I haven’t seen the sun for a week or more, what can I do to support myself? Can I eat a little more seasonally? What winter dish would make me feel warm and nourished? How can I adapt to what’s happening without letting it consume me in a negative way? My good-morning ritual is to check in with the weather, check in with myself, and express gratitude for what I’m having for tea, coffee, or breakfast. Can I think about all the interconnected ways that food got to me? And then is there an intention around how I’m living? I see this all the time with friends and clients: work comes first. And I get that you have to survive in the world. But can your body be a vessel for connecting with nature? Can it be a vessel for seeing something outside yourself? It could literally be your houseplant. I don’t care if it’s a houseplant—there’s no judgment. I talk to my houseplants all the time because they’re alive, just like we are. That can be a starting point. And then maybe you begin noticing birds. Maybe you start looking for wildlife. I think of Central Park in Manhattan there’s so much wildlife there, from raccoons to turtles to hawks and owls. You just have to look for it. Once you widen your mind and perspective to the more-than-human world, and remember that you belong to it too, things begin to shift emotionally and physically. Kimberly Snyder (26:13) I love that. These are such simple, accessible ways we can bring in nature. Something else I love to do and you mention this in your book—is the idea of a focal point or altar. “Altar” can sound very spiritual, but it can also simply be a place where we gather energy. My kids go to a Waldorf school, which is so beautifully attuned to nature and the inner child. It’s magical. I’m a huge fan of Waldorf. There are always different altars on their tables with natural objects and little seasonal gatherings from nature. I think that’s something powerful we can do no matter where we live. Even in a big city whether you live in Houston, Chicago, New York, London, or wherever—you can gather twigs, acorns, stones, or shells and place them somewhere you’ll see them, like in your kitchen. You can build a simple nature altar in your home. To me, that’s a way for reverence and focus to remain in your space no matter where you live. Clara Schroeder (27:52) Absolutely. I love altars. They can also remind you of places you’ve been and let you keep a piece of that place with you. If it’s a seashell you collected when you were feeling really good, can you tune into that energy before you start your day? Or at the end of your day? A visualization exercise can help people remember a place in nature they love and reconnect to how they felt there. I think an altar or a meaningful object can do something similar for our energy body. Kimberly Snyder (28:41) So if someone is experiencing stuckness maybe they’re trying to work through trauma from childhood, violence, or something else how can being in nature, perhaps alongside other therapies, help rebalance or release stuck energy in the body and mind? Clara Schroeder (29:07) I believe that when we work intentionally with nature whether on our own or with a guide nature mirrors things back to us. If I’m working with a client who feels stuck, or is experiencing flashbacks or memories, there’s often something in the environment that stands out to them. It might be a spontaneous nature event a hawk flying overhead, leaves on the ground, or some element in the landscape they’re drawn to. We naturally create meaning. That’s part of being human. We are relational beings. So nature provides a container where a person may suddenly notice that something in their body shifts as they relate to what they’re seeing outside. Compared to therapy or coaching in an office or over Zoom, there’s a different kind of input from the environment something outside ourselves that helps us reconnect not only with ourselves, but with something bigger as well. That relationship can be incredibly powerful. It can help something shift, evolve, and become unstuck. Kimberly Snyder (31:06) I think it’s also working with the elements. Whether we’re conscious of it or not, there’s a subconscious rebalancing that happens. You mentioned stones. I know for me, if I go into the desert, there’s just such groundedness and quiet. Usually I think I’m not really a desert person because I love the lushness of the jungle. But when I go to the desert, a different message comes through. It’s stark and clear. It’s like a mirror. I look more deeply at myself and my shadows. Then the nurturing, watery flow of the island supports in a different way. From an Ayurvedic point of view, so many of us are in vata there’s a lot of air and movement. We can feel spacey, anxious, overwhelmed. So that kapha energy of sitting on a rock, sitting on the earth, or grounding into something heavier can help create those shifts you’re talking about. Clara Schroeder (32:05) Yeah. And along with that, I invite people, when they’re home, to walk without socks or shoes if they can. It’s best to walk on soil or grass, but that’s not always accessible. Still, even letting your toes directly touch the ground helps. It’s a simple at-home way to ground if it’s warm enough, if it’s clean enough just walk barefoot and plug into that greater ecosystem, that deeper energy beneath you. Kimberly Snyder (32:42) That’s beautiful. And we know there’s so much research on grounding, ions, and electromagnetic frequencies. It feels so good. It’s always nice when the science confirms what we already feel experientially. Clara Schroeder (32:45) Yeah, it really is. And I’ve seen more interest in this work over time. The movement is growing. People are starting to tune in and realize these things matter. I once gave a talk at a big biotech company. I was in a room with huge floor-to-ceiling windows, and all the blinds were shut. I said, “First things first—those blinds need to come up, you guys.” There were plants outside. You could see nature. We’re so conditioned by the way we live and operate in this human-centric world, but there are so many ways we can start expanding beyond that. Kimberly Snyder (33:55) It’s surprising, isn’t it? And a little sad. There are so many ways we can become disconnected. When we’re away from our true nature—literally—we don’t feel as peaceful or as whole. I also think it affects our views of beauty. When you go into nature and see a gnarled tree or branches going in all different directions, there isn’t this idea of perfection or the glossy sameness that gets imposed on women today. There’s a naturalness there. I think it helps us accept our own natural beauty. Clara Schroeder (34:35) Yeah. I think it’s an invitation into self-acceptance, self-compassion, and even self-love—which, for some of my clients, can feel like a stretch. Nature doesn’t pretend. It doesn’t mask. Sometimes birds in mating rituals make themselves look especially beautiful, but in general, nature just is. And there’s something really healing in that. Kimberly Snyder (34:56) As time goes on, I find the people I see as most beautiful are the ones who are most authentic and most themselves in their own natural skin. That doesn’t mean they can’t wear makeup or do whatever they want—it’s not about that. It’s more about ease. That ease. So thank you so much, Clara, for chatting with us today. Is there anything else we didn’t cover that you’d like to share with our community about your philosophy or your new book, Re-Nature? Clara Schroeder (35:51) I think we covered a lot. I just want to acknowledge that some people—including myself—have had a lot of privilege in being able to access these spaces. I can’t talk about this work without acknowledging the social justice components that come with anything environmental. I want to help create more equitable access to nature, because not everyone has the same opportunities, safety, or history when it comes to being in outdoor spaces. That matters, and it needs to be part of the conversation. Kimberly Snyder (38:34) Thank you for bringing that up. I know you cover that in your book as well, so thank you for acknowledging it. And also, the oneness, the wildness, the energy in nature belongs to all of us. We are all underneath the same sky. We are all one. That energy runs through everyone and every part of nature. That’s such a powerful message, and one that can help decrease separation in the world. Clara Schroeder (38:46) That’s the goal. Kimberly Snyder (39:01) Thank you so much, Clara, for sharing your wisdom with us and for your new book, again called Re-Nature: How Nature Helps Us Feel Better and Do Better. Tell us where we can find out more about your work and where we can get your new book. Clara Schroeder (39:19) Thanks for having me, Kimberly. I have a website, claraschroeder.com. I’m on Instagram, and I have a Substack—I’m sure you’ll link those in the show notes. The book is available on Amazon and at Barnes & Noble in the U.S. It’s also available through pretty much any local bookstore, which I always encourage people to support. Some independent bookstores here in California carry it in person, and if your local bookstore doesn’t have it, they should be able to order it for you. Kimberly Snyder (39:49) Amazing. Support the locals. Well, thank you so much, Clara. We’ll link all of Clara’s resources in our show notes at mysolluna.com, with two Ls. I encourage you to share this episode with anyone you think would benefit—anyone who could use a little more nature or connection to nature in their lives. You never know how you might spark or re-spark that deep connection, which can truly improve someone’s life. I’m also on social at @_kimberlysnyder. I’ll see you all back here in just a few days. Until then, take great care and sending you all so much love.

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Ep. 1044 | Healing Power of Resilience for Optimal Health with Dr. Tara Narula

this insightful interview, Dr. Tara Narula shares her holistic approach to resilience, emphasizing the importance of love, purpose, and mental health in healing and well-being. Discover practical tools and inspiring stories to cultivate resilience in everyday life. Chapters 00:00 The Heart's Holistic Journey 02:58 Mind-Body Connection in Cardiology 05:57 Understanding Stress and Its Impact 08:57 Acceptance as a Tool for Resilience 11:59 Resilience: A Personal Journey 14:54 Finding Meaning in Adversity 18:05 The Role of Exercise in Resilience 20:51 Reframing Denial as a Tool 23:10 Resilience and Upbringing 26:18 Teaching Resilience to Children 29:00 Mental Health and Physical Healing 30:00 The Importance of Social Connections 31:47 Stress, Inflammation, and Health 33:12 Finding Purpose in Life 36:47 The Power of Love and Connection Sponsors: FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. Dr. Tara Narula Resources: Book: The Healing Power of Resilience: A New Prescription for Health and Well-Being Website: www.simonandschuster.com/authors/Tara-Narula/189123064 Instagram: @drtaranarula Bio: Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital in Manhattan, associate professor of cardiovascular medicine at the Zucker School of Medicine, Hofstra/Northwell, associate director of the Women’s Heart Program at Lenox Hill Hospital and director of communications for the Katz Institute of Women’s Health. An award-winning journalist, she is also the current Chief Medical Correspondent for ABC News and a former NBC News Medical Contributor, CNN Medical Correspondent and CBS News Senior Medical Correspondent. After graduating from Stanford University, she founded her own small business before getting her medical degree at USC Keck School of Medicine. She completed her residency in internal medicine at Harvard University/Brigham and Women’s Hospital and her fellowship training in cardiology at New York Presbyterian-Weill Cornell Medical Center. She currently sees patients in her outpatient practice as part of Lenox Hill/Northwell Health. She is a fellow of the American College of Cardiology and serves as a national spokesperson for the American Heart Association. She lives in New York City with her husband, who is also a physician, and her two daughters. 

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Ep. 1043 | ADHD: Diagnosis, Nervous System Regulation & Practical Strategies with Jenna Free

This Episode In this episode, Jenna Free shares her insights on ADHD, highlighting the importance of nervous system regulation, the role of mindset, and practical tools for managing symptoms. Whether you're diagnosed or self-diagnosed, this conversation offers compassionate, science-based guidance to help you find balance, increase productivity, and enjoy life more fully. Chapters 00:00 - Introduction to Jenna Free and the focus on ADHD and nervous system regulation 02:19 - Differentiating ADHD from anxiety and overwhelm 02:36 - Brain differences in ADHD and retraining the brain 03:16 - How a neurodivergent brain navigates a neurotypical world 04:17 - The relationship between dysregulation, fight or flight, and ADHD symptoms 05:10 - Personal experiences with regulation work and ADHD paralysis 06:44 - Medication use and regulation work as complementary strategies 08:52 - How dysregulation affects focus, attention, and energy 10:19 - Heart coherence and emotional regulation strategies 11:14 - Living in potential versus reality and grounding exercises 13:15 - The impact of thoughts, beliefs, and regulation on neurodivergent brains 14:20 - External stress, capitalism, and regulating inside regardless of external circumstances 15:37 - Parenting with regulation, handling stress at home, and modeling calm 16:42 - Genetic predisposition and family influence on ADHD 18:38 - Tools for nervous system regulation: physical, mental, and behavioral approaches 20:57 - Recognizing signs of dysregulation and how to interrupt rushing and hyperactivity 22:10 - City life, stress, and the importance of body awareness 23:16 - Managing black-and-white thinking and cultivating nuanced, flexible perspectives 24:51 - The connection between regulation, intuitive heart-led decision making, and psychological flexibility 27:09 - Swinging between extremes and creating sustainable momentum 28:25 - How regulation improves parenting, energy, and capacity for joy 30:33 - Addressing childhood ADHD and parenting strategies to create calm 33:00 - Handling late arrivals calmly, modeling non-judgmental behavior 35:23 - Moving past judgment through neutral thinking strategies 36:18 - The role of perception and interpretation in regulation work 37:37 - Benefits of regulation for productivity, peace, and overall life enjoyment 38:55 - Overcoming guilt and shame as barriers to regulation and growth 39:49 - The internal tug-of-war in regulation and patience through the process 41:37 - Timeframes: immediate relief and long-term growth 42:53 - Jenna's book, "The Simple Guide to ADHD Regulation," and resources for further learning Sponsors FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. That’s 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water. Jenna Free Resources Book: The Simple Guide To ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life Website: adhdwithjennafree.com TikTok: @adhdwithjennafree Instagram: @adhdwithjennafree Podcast: ADHD with Jenna Free Bio: Jenna Free is a counselor (CCC) for ADHD with ADHD. She specializes in working with the ADHD brain to get it out of fight-or-flight and into working its best, while honoring neurodivergence and all of our uniqueness. She has a focus on helping people with ADHD live a more enjoyable while also being more productive. Diagnosed with ADHD at 32 while raising two kids and earning her master’s degree, Jenna hit a breaking point when her usual coping mechanisms stopped working. Moving between extreme highs and debilitating lows, she discovered that ADHD itself wasn’t the biggest burden, but living in survival mode was. After hundreds of hours working with ADHD clients, Jenna realized they were all stuck in the same dysregulation cycle. The ADHD Regulation Method she developed now guides both her personal life and her clinical work. Jenna lives in Calgary, Alberta, with her husband and two sons. When she isn’t working with ADHDers, you can find her exploring some random new hobby—right now these include acting, tennis, and yoga.

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What is Imposter Syndrome and How We Can Transform It [Episode #962]

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Ep. 1043 | ADHD: Diagnosis, Nervous System Regulation & Practical Strategies with Jenna Free

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What is Imposter Syndrome and How We Can Transform It [Episode #962]

Topic: Imposter Syndrome

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Transcript

More like this

Ep. 1053 | Busting Popular Food Myths with Dr. John Lewis

Ep. 1052 | May Solluna Power Hour: Shed Excess Heaviness & Feel Lighter in Your Body and Mind

Ep. 1051 | Cutting Through Diet Culture Noise and Finding Joy in Sustainable Nutrition with Abbey Sharp

Ep. 1050 | Where Grit and Heart Meet: Adoption, Addictions and More with Ken Rideout, Fastest Man over 50

Ep. 1049 | The Hidden Science of Your Menstrual Cycle with Dr. Sarah E. Hill

Ep. 1048 | How to Live a Meaningful Life with Stanford Life Design Lab’s Dave Evans

Ep. 1047 | Transforming Pain into Reslience and Drive with Tone it Up Co-founder Karena Dawn

Ep. 1046 | April Power Hour: Reset Your Energy, Digestion and Glow This Spring

Ep. 1045 | The Science-Backed Benefits of Nature for Better Health and Well-Being with Clara Schroeder

Ep. 1044 | Healing Power of Resilience for Optimal Health with Dr. Tara Narula

Ep. 1043 | ADHD: Diagnosis, Nervous System Regulation & Practical Strategies with Jenna Free

Join us to get weekly tips, videos, recipes, and 10% off your first order!

Join us to get
weekly tips,
videos, recipes,
and 10%
off your
first order!