This week, I'm reflecting on my insightful conversation with scientist and nutrition expert Dr. Federica Amati. We unpacked key topics including health, nutrition, and fertility—debunking popular myths, and highlighting science-backed practices to enhance your well-being. From why personalizing your diet is crucial, to understanding supplements and fertility health, there's so much practical wisdom in this episode!

✨ TIMESTAMPS ✨

00:00 - Intro

00:50 - Lesson #1: Health is Personal, Not Perfect

03:30 - Stop Demonizing Foods (My cake story!)

06:10 - Controversy around Frozen vs. Fresh Foods

08:20 - Why I never share 'What I Eat in a Day'

09:50 - How to Find What Works for YOUR Body

11:45 - Supplements Are Not a Magic Fix

14:05 - Why Diet Always Comes Before Supplements

15:20 - Fertility: The Crucial 90-Day Period Before Conception

17:40 - Surprising Fertility Facts (Saunas, Cycling & Ice Baths)

20:45 - My Ice Bath Experience (Why Trends Aren’t for Everyone)

24:00 - What We Do BEFORE Matters (Health, Relationships, Careers)

26:30 - Journal Prompt #1

27:50 - Journal Prompt #2

💬 COMMENT BELOW: What's one wellness trend you've realized just doesn't work for you?

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#Fertility #Nutrition #HealthMyths #PersonalizedHealth #Wellness

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Join me for an enlightening conversation with Dr. Federica Amati, a leading medical scientist and nutrition expert, to uncover the myths surrounding nutrition and understand the profound impact of diet on our overall health and fertility. In this episode, Dr. Amati discusses the biggest nutritional mistakes people make, effective ways to assess your health at home, and scientifically backed dietary changes to enhance longevity. We delve deep into the role of a healthy diet in relation to preconception and pregnancy and break down the often confusing advice around diet trends, supplements, and exercise. Dr. Amati also shares practical tips on building a nutritious diet and maintaining a healthy lifestyle despite the abundance of conflicting information online.

00:00 Introduction to Health and Nutrition

01:05 Debunking Common Health Myths

02:52 Understanding What It Means to Be Healthy

06:30 Simple Health Checks You Can Do at Home

09:31 The Importance of Diet for Heart Health

12:48 Supplements vs. Whole Foods

21:03 Fertility and Preconception Health

40:15 The Guilt Around Ultra-Processed Foods

40:24 Eating Habits and Metabolism

40:48 Mindful Eating and Cultural Differences

42:28 Body Changes and Acceptance

43:50 The Importance of Bone and Muscle Health

45:10 Reframing Health and Fitness Goals

46:38 The Role of Sleep in Health

48:42 Diet and Energy Levels

50:15 Chronotypes and Morning Routines

57:53 Iron Deficiency and Nutrition

01:01:31 Protein Intake and Health

01:07:30 The New Five-A-Day for Better Health

01:09:46 Creating a Healthy Home Environment

01:11:01 Concluding Thoughts and Future Plans

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In this solo episode of On Reflection, I share the 3 most powerful lessons I learned from my conversation with Spencer Matthews — from overcoming addiction to running ultra-marathons, building a business from scratch, and breaking free from the limits we place on ourselves.

We dive into:

Why your past doesn’t define your future

How to stop believing the labels others give you

The truth about mental resilience and pushing past boundaries

Plus, I share two journal prompts that will help you reflect on your own subconscious limitations — and how to start rewriting your story today.

If you’ve ever felt stuck, judged, or boxed in by who you used to be… this episode is for you.

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In this eye-opening episode, I sit down with Spencer Matthews, who you might know from 'Made in Chelsea,' to explore his transformative journey from reality TV star battling addiction to becoming a successful entrepreneur and family man. Spencer shares his struggles with alcoholism and the pivotal moments that led him to turn his life around.

We delve into the creation and growth of his multimillion-pound non-alcoholic spirits business, Clean Co, and discuss the extreme physical challenges he's embraced, including running multiple marathons and setting world records. Spencer also reflects on fatherhood and the influence of his family in shaping his relentless drive. This episode offers compelling insights and practical advice for anyone looking to overcome personal obstacles and achieve their goals.

Don't miss this chance to learn from Spencer's incredible story of resilience and transformation!

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00:00 Introduction and Overcoming Addiction

00:05 Spencer's Early Life and Career

00:50 Building Clean Co and Business Challenges

01:17 Personal Transformation and Sobriety

01:55 Deep Dive into Spencer's Mindset

02:15 Welcome to Millennial Mind

02:44 Spencer's Current Life and Reflections

03:29 Struggles with Alcohol and Turning Points

04:46 The Journey to Sobriety

06:57 Life Lessons and Personal Growth

09:56 Entrepreneurial Insights and Challenges

31:15 Family Dynamics and Parenting

37:39 The Challenges of Privilege in Business

38:02 The Birth of a Business Idea

39:07 The Non-Alcoholic Spirit Market

41:02 From Reality TV to Business

43:52 Raising Funds with Passion

45:37 Lessons from Clean Co

48:21 The Influence of Ursula Burns

54:32 Pushing Physical Limits

01:04:24 Empathy and Happiness

01:08:44 Final Reflections and Lessons

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In this episode of Millennial Mind, I’m sharing my personal experience of solo traveling—how I ended up in India alone, what I learned, and why I believe traveling solo can be one of the most transformative experiences of your life. From dealing with judgment and navigating safety concerns to discovering self-confidence and the power of solitude, I break down everything you need to know about embracing time alone.

If you've ever considered taking a solo trip (or hesitated because of fear or societal expectations), this episode is for you.

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Let me know your thoughts in the comments—have you ever travelled alone? Would you? 👇

📌 [00:00] Intro – Why I’m recording this episode at home

📌 [01:10] Investing in a better setup & engaging more with my audience

📌 [02:30] The unexpected reason I ended up traveling alone to India

📌 [05:15] The judgment around solo travel – “Why are you going alone?”

📌 [07:40] My first solo travel experience & how it shaped me

📌 [10:20] The fear vs. excitement of being alone

📌 [12:00] Talking to your parents about solo travel & safety concerns

📌 [14:30] How to handle fear and build awareness instead of anxiety

📌 [17:10] Common worries: "What if I get bored? What if I feel lonely?"

📌 [19:20] How solo travel teaches self-reliance & confidence

📌 [22:00] The freedom of doing whatever you want, whenever you want

📌 [24:30] Overcoming the stigma of being alone & romanticizing solitude

📌 [27:00] Why embracing solo moments makes you unstoppable

📌 [29:20] Small ways to start experiencing solo time (before a big trip)

📌 [31:15] Final thoughts – Why you should consider a solo trip

📌 [33:00] Sneak peek of next week's episode

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In this episode, I delve into the intricate relationship between gut health and overall well-being with Dr. Megan Rossi, an award-winning gut health scientist and registered dietitian.

We explore the significance of gut health, debunk common myths, discuss the role of plant-based diets, and uncover how gut health impacts mental health. Dr. Rossi also shares actionable insights on identifying gut issues like bloating and choosing the right probiotic and prebiotic foods. Whether you're curious about how gut health can impact your ability to conceive or nourish a fetus, the correlation between your gut health and mental health, or which diets Dr Megan recommends to heal your body, this conversation provides valuable information and practical steps for improving gut health.

00:00 Introduction to Gut Health and Mental Health

00:56 Meet Dr. Megan Rossi: Gut Health Expert

02:17 Understanding Gut Health: The Basics

02:34 The Importance of Gut Health

06:20 Gut Health and Mental Health Connection

10:13 Dietary Recommendations for Gut Health

17:45 The Role of Omega-3 and Supplements

18:37 Coffee and Gut Health: The Real Story

23:13 Bloating: Causes and Solutions

32:13 Understanding Bloating and Its Triggers

33:15 The Importance of Fiber and How to Introduce It

36:12 Probiotics vs. Prebiotics: What's the Difference?

37:13 The Science Behind Probiotics and Their Specific Uses

40:54 Smart Strains: Tailored Probiotics for Specific Needs

45:57 Gut Health During Pregnancy and Early Childhood

48:41 The Impact of Additives on Gut Health

57:17 Choosing the Right Milk for Your Diet

01:00:01 Final Thoughts on Gut Health and Diet

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KEEP IN TOUCH:

🌍 My website - www.shivanipau.com

📸 Instagram - / shivani.pau

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This week, I sit down with Paul McKenna, one of the world's leading experts on the mind, behaviour, and success psychology, to delve into the profound concept of Power Manifesting.

Paul shares invaluable insights and techniques from his book 'Power Manifesting,' explaining the science behind how anyone can achieve their goals. We discuss key differences between regular manifesting and Power Manifesting, the importance of neurolinguistic programming, and actionable steps to help you overcome blockers and start creating the life you desire.

Paul's expertise shines through as he guides me through several exercises and even hypnotises me multiple times, offering listeners practical ways to enhance their mindset and manifest success. Whether you're looking to break through feelings of being stuck, improve self-worth, or simply understand the mechanics of manifesting better, this episode is packed with wisdom and practical strategies. Special segments include discussions on NLP, overcoming self-doubt, and tapping into your subconscious to align your mind and body for ultimate success. Don't miss out on this uplifting, motivational, and potentially life-changing conversation!

00:00 Introduction to Power Manifesting

00:21 Understanding Neurolinguistic Programming

00:30 The Root of Self-Worth Issues

00:59 Science-Backed Methods for Success

01:09 Meet Paul McKenna

03:16 The Concept of Power Manifesting

03:43 Four-Dimensional Manifesting Explained

06:10 Goal Setting and Visualization Techniques

07:57 Taking Action and Overcoming Inertia

16:30 The Role of Energy and Resonance

25:45 Practical Exercises for Manifesting

41:06 Introduction to NLP and Its Applications

42:31 Understanding Phobias and NLP Techniques

44:41 Overcoming Self-Doubt with NLP

46:33 Visualisation and Mental Fitness

50:30 Manifesting Wealth and Success

53:42 Breaking Down Goals into Achievable Steps

56:36 The Power of Rich Thinking

01:01:01 Transforming Mindsets with Psychosensory Techniques

01:06:57 Enhancing Luck and Positive Energy

01:14:03 Concluding Thoughts and Personal Stories

🔔 Subscribe for more discussions on mental health, personal growth, and healing! / @shivanipaupodcast

KEEP IN TOUCH:

🌍 My website - www.shivanipau.com

📸 Instagram - / shivani.pau

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In this week's episode of On Reflection as we dive into the top three insights from my conversation with Maya Raichoora , a visualisation expert and author of the book 'Visualise.' Discover how visualisation can impact your recovery and daily life, and learn the differences between visualisation and manifestation. This episode also covers the importance of confidence as a skill built through repetition, with practical journal prompts to help you integrate these lessons into your life.

00:00 Introduction to On Reflection Series

00:15 Guest Introduction: Maya Raichoora

00:37 Lesson 1: Mind-Body Connection

01:00 Personal Insights on Visualisation

02:43 Journal Prompts for Mind-Body Connection

03:47 Lesson 2: Visualisation vs. Manifestation

04:46 Journal Prompts for Visualisation

07:25 Lesson 3: Building Confidence

09:49 Journal Prompts for Confidence

11:07 Close

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In this insightful episode of Millennial Mind, I sit down with Maya Raichoora, a visualisation coach who overcame a life-changing illness using the power of visualisation and now teaches others to do the same.

Maya recounts her journey of being diagnosed with ulcerative colitis at the age of 16, and how she used visualisation to take her first steps towards recovery. We delve into the differences between visualisation and manifestation, with Maya explaining five distinct types of visualisation techniques. She shares how these methods can be applied as tools for mental fitness, confidence-building, and managing emotions, offering practical insights and exercises for achieving personal goals. Join us for an inspiring conversation that explores the transformative power of the mind.

00:00 The Power of Confidence in Visualisation

00:56 Introduction to Millennial Mind and Guest Maya Raichoora

03:00 Maya's Journey with Visualisation

04:16 Overcoming Illness Through Visualisation

10:16 Building Confidence and Self-Belief

26:08 Setting and Achieving Goals

29:34 Types of Visualisation Techniques

29:54 Understanding Outcome Visualisation

30:42 Exploring Process Visualisation

31:18 Creative Visualisation for Emotions and Pain

31:38 The Power of Negative Visualisation

32:28 Explorative Visualisation Techniques

36:50 Visualisation vs. Manifestation

39:11 Benefits of Visualisation

46:35 Visualisation Exercises and Applications

49:40 Conclusion and Final Thoughts

🔔 Subscribe for more discussions on mental health, personal growth, and healing! / @shivanipaupodcast

KEEP IN TOUCH:

🌍 My website - www.shivanipau.com

📸 Instagram - / shivani.pau

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In this week's On Reflection series, we explore the three key lessons from the conversation with Sahil Bloom. First, we discuss finding purpose in any job, even if it doesn't directly align with your passion. Secondly, we explore the five types of wealth, particularly focusing on the value of time and how to make the most of it. Lastly, we reflect on recognising the blessings in things we once prayed for and how to appreciate them despite the challenges. Stay tuned for practical tips on visualisation and how to incorporate these insights into your daily life.

00:00 Introduction and Request for Support

00:30 Lesson 1: Connecting Your Job to Your Purpose

03:16 Lesson 2: Wealth Beyond Money

08:13 Lesson 3: Recognising Your Blessings

12:52 Conclusion and Upcoming Episode Teaser

Let me know your favourite part in the comments!

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