4:12 Connections

Heather sits down with Evan Summers, founder of Now Schmear This, to explore the connection between food, comfort, mental health, and relationship. From aromatherapy to flavor science, Evan challenges one-size-fits-all wellness culture, quick fixes, and shame around comfort. A thoughtful conversation about balance, individuality, and why relationship matters more than perfection.

For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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In this powerful episode, Heather talks with Jennifer Greenberg, suicide loss survivor and owner of Green Dragon Marketing, about suicide awareness, mental health stigma, and lived experience. Jennifer shares her story of losing her husband to suicide, navigating grief as a parent, and the importance of peer support, shared stories, and compassion. This honest conversation challenges misconceptions about suicide and reminds listeners they are not alone.

Content note: This episode discusses suicide, suicidal ideation, self-harm, and loss. Listener discretion advised.

🔗 Learn more about Jennifer:
email: [email protected]

phone: 770-634-4855

For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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What do you do when words are hard?

This episode is the audio recording from the 5th Annual Words Are Hard event, held on May 9, 2026.

Artists, writers, and community members came together to share deeply personal experiences through poetry, visual art, and storytelling.

The event moves through three connected themes:

• Identity
• Fighting the Darkness
• Finding Hope

Each speaker brings their own perspective, sharing what it means to lose your sense of self, sit in difficult moments, and slowly find a way forward.

You will hear stories about:

• learning how to express what feels impossible to say
• using art as an outlet when words fall short
• living with mental health challenges and navigating recovery
• finding connection in a space where honesty is welcome

This was not just a performance. It was a room full of real people choosing to be seen and heard, sometimes for the first time.

If you have ever struggled to explain how you feel, this episode is for you.

If something in this episode resonates with you, share it with someone who might need to hear it too.

What part of this episode stayed with you?

This podcast episode is audio only. The full video from the event is available on YouTube if you want to experience the artwork and live moments as they happened.

For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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In this episode, Heather Croas sits down with Astrid Ross, Georgia Senate candidate, certified peer specialist, and founder of the Mental Health Support Network. Astrid opens up about her experiences as a suicide loss survivor, a mother of five, and a longtime mental health advocate, sharing how trauma, anxiety, and depression have shaped her work.

Astrid’s nonprofit provides free mental health resources, community education, and advocacy, aiming to normalize conversations about behavioral health and create safe spaces where people can seek support without stigma. She discusses practical ways to support mental wellness, break cycles of trauma, and build compassionate communities that prioritize connection and prevention.

This conversation goes beyond inspirational talk, diving into the realities of behavioral health, the importance of peer support, and why safe spaces can literally save lives. Tune in to hear honest, real-world insights on mental health awareness, advocacy, and the everyday work of building networks that make a difference.

Whether you’re a caregiver, advocate, or simply interested in mental wellness, this episode offers perspective, practical guidance, and a candid look at what it takes to support yourself and others through life’s hardest moments.

🔗 Learn more about Astrid
For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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In this episode, we sit down with community mentor and advocate Akella Clore to talk about foster care, creativity, connection, and what it really looks like to support others while carrying your own challenges.

Akella shares her journey as a mother of nine, a former foster parent, and the founder of Colorful Creations, a program built around confidence, art, and youth empowerment. We explore her passion for working with teens, the emotional realities of caregiving, and the quiet strength behind the smile she’s known for.

The conversation opens up into emotional masking, burnout, the importance of healthy boundaries, and why community plays such a vital role in recovery. Akella also reflects on the experiences that shaped her, the kids who changed her life, and how creativity helps young people find their voice.

This is a warm and honest discussion about resilience, belonging, and the power of showing up for one another through both the easy and the messy parts of life. It’s a reminder that healing grows stronger in community.

🔗 Learn more about Akella or your contact via email
For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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In this episode, we talk with professional networker Sara Branch about connection, community, and why networking is far more than business cards and elevator pitches.

Sara shares her transition from corporate life to building a networking franchise and developing her own curriculum to help business owners connect with clarity and confidence. We explore social awkwardness, storytelling, mindset shifts, and why structure can create freedom for both introverts and extroverts.

The conversation moves beyond business into belonging, examining how face-to-face interaction builds trust, why community matters for mental health, and how learning to relate to others is truly a life skill.

This is an honest discussion about reframing networking from transaction to relationship and rediscovering the power of authentic connection.

🔗 Learn more about Sara and Branch Consulting Group or connect with her on LinkedIN

For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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In this episode, we talk with mindset coach Andy Robinson, founder of LFG Mindset Consulting, about identity, trauma, and what it really means to choose your next chapter.

Andy shares his path from serving in the United States Marine Corps to surviving a life-changing injury during Operation Iraqi Freedom and rebuilding his life with intention. His experience led him to a simple but powerful realization. When we do not have a clear vision for the future, it is easy to get stuck in circumstance instead of shaping what comes next.

We explore how early beliefs influence our mindset, why identity struggles are so common, and how people can begin to rewrite the patterns that hold them back. The conversation touches on neurodivergence, communication, and the importance of support systems in healing and growth.

This is an honest and grounded discussion about resilience, self-definition, and learning to see possibility after loss. If you are navigating change or questioning who you are becoming, this episode offers practical insight and an encouraging reminder that you have a say in what comes next.

🔗 Learn more about Andy and LFG Mindset Consulting

In this episode, we sit down with newly published author and retired court professional Tracie Ingram for a wide-ranging conversation about faith, identity, mindset, and the power of encouragement.

After 30 years in the criminal justice system and service in the United States Army, Tracie reflects on what she learned working in high-emotion environments and how those experiences shaped her perspective on compassion, bias, and the importance of seeing people as more than labels. We revisit lessons from Toastmasters International, explore how communication and perception influence our relationships, and discuss the balance between struggle and hope in everyday life.

Tracie also shares the inspiration behind her children’s book The Can-Do Girl—a story born from her desire to plant seeds of encouragement in the next generation. She was also certified last year as a fitness instructor and gospel teacher through Revelation Wellness, which allows her to continue her mission to uplift others and remind people of their inherent worth and potential.

This episode is an honest, thoughtful conversation about reframing perspective, navigating hardship, and choosing to live with purpose. Whether you’re facing personal challenges or simply need a reminder that growth is possible, Tracie’s message is clear: encouragement can change lives, and it’s never too late to become a can-do person.

🔗 Learn more about Tracie and grab a copy of the “Can-Do Girl” here
For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

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In this episode of 4:12 Connections, Heather is joined by attorney and empath Shannan Collier Stalvey, Esq. for a thoughtful conversation about communication, emotional regulation, and the assumptions that shape how we see others and ourselves.

The episode explores how emotions show up in everyday interactions, why behavior is often a form of communication, and how conscious and unconscious bias can influence understanding. Together, they discuss the balance between empathy, boundaries, and accountability, and why reframing perspective is essential for meaningful connection.

Heather also shares the inspiration behind Reframing Your Perspective, an improv-based exercise designed to challenge assumptions and remind us that people are variables, not formulas. This episode invites listeners to pause, reflect, and approach relationships with greater clarity, compassion, and curiosity.

In this episode, Chase Sanger shares his mission to advocate for veteran mental health after his own experience with traumatic brain injury and medical retirement from the Army. Hear how the SHARE Military Initiative at Shepherd Center gave him the tools to heal and how he now works to raise awareness and support for veterans facing invisible wounds. This conversation is a reminder that asking for help is a sign of strength and that recovery is possible.

Resources & Support for Veterans:

SHARE Military Initiative at Shepherd Center – A specialized program for veterans and service members dealing with traumatic brain injuries, PTSD, and related challenges. Learn more or start the intake process: shepherd.org/treatment/services-clinics/share

Connect with Chase Sanger – Follow Chase’s work, advocacy, and community initiatives: linktr.ee/chasesanger

Veteran Crisis Line – If you or someone you know is in crisis, dial 988 and press 1, or visit veteranscrisisline.net

For more information about the Green Phoenix or if you'd like to join me as a guest on a future episode  please don't hesitate to shoot me an email.

⁠Contact Us⁠.