Books. Biceps. No B.S.: Sophia Chang Show

Ready for that digital detox? This is the morning routine that actually helped me when I was too depressed to get out of bed.This episode is a moment-by-moment peek behind the curtain into my morning as a digital minimalist.It's mostly no phones, lots of protein, and being a Cullen vampire.All resources mentioned in this video are in this FREE GUIDE:5 Daily Desk Habits That Ended 8 Years of Chronic Pain https://www.sophiachang.com/desk

Best Quotes:

"This is not medical advice. Don't listen to something you hear from a podcaster who decided she would spend her life being an actor, a dancer, and a writer."

"I'm a Twilight vampire, I'm a Cullen. You know, where I'm a vegetarian. I only eat animals. No, I would probably eat human too if I was a vampire."

"I'm not a completely insane dictator who's leading the world. I don't need to be on my phone. I'm not that important. Nobody really cares."

IN THIS EPISODE:

• Why my phone sleeps outside my bedroom (how the night before sets up your morning)

• Pushing my face into the screen to stare at the sun: Huberman Labs taught me this?

• The electrolyte + creatine combo that changed everything

• That time an acupuncturist put me on a 25-hour cauliflower diet

• Why I eat animal protein 6-7 times a day (vampire life chose me)

• The vegetable hack that keeps me full for hours! (I wish this were clickbait but I actually do this)

• Breakfast outside like I'm Simon Cowell on a yacht

• How this routine pulled me out of depression and off the doom scroll

• Why women need to eat within 30 minutes of waking up (cortisol spikes are real)

Timestamps:

00:00 Move Over Huberman, Chang Labs is Here

00:46 No Phones in the Bedroom

01:14 Is Sunlight Hurting My Eyes?

02:55 Electrolytes + Creatine

04:39 Cauliflower, Rice, Fried Fish Diet??

05:45 Vampire levels of meat

07:33 Breakfast outside like I'm Simon Cowell

08:53 A Year Ago I Was Too Depressed to Get Out of Bed

09:57 AM Cortisol spikes in women

10:06 Share your morning routine with me on Substack or comment below

Resources Mentioned:

• Seeking Health Optimal Electrolytes (with creatine) https://amzn.to/49lfMy6

• Seeking Health Vitamin D drops https://amzn.to/49lmwMm

Affiliate links may credit me much-appreciated 5 cents

Got your own digital minimalist morning tips? Drop them in the comments on YouTube or share them with me on Substack! Let's help each other optimize our mornings.

Sign up for my newsletter Books. Biceps. No BS. https://thesophiachang.substack.com/

You'll get a FREE flowchart: Are You Ready for Traditional Publishing? and access to Ask Sophia Q&A!

Sophia Chang is a Reese’s Book Club LitUp fellow, disabled dancer, and extroverted writer. She hosts The Sophia Chang Show podcast, teaches Character First writing with Daniel David Wallace, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.com

Podcast content is for entertainmentpurposes only and does not constitute medical, health, or fitness advice.

Topics

digital minimalism, morning routine, wellness, self-care, lifestyle changes, mental health, productivity, health tips, mindfulness, personal growth

FREE Are You Ready for Traditional Publishing decision tree: https://sophiachang.com/freebie

My Spotify Wrapped for Creators just exposed ALL of you.

Taylor Swift lovers, K-pop Demon Hunters fans, Drake apologists (boo!) and apparently... a Minnesota Vikings superfan who also loves books and biceps. We need to talk.

This is my 2025 podcast year in review: 12 episodes, 6 incredible guests, hilarious Spotify Wrapped data that makes no sense. What I learned from restarting this show after a multi-year hiatus and why the real treasure was the friends we made along the way.

Best Quotes:

"I'm Joe Rogan stuck inside a tiny Asian body. One day a publicist is going to ask why I said that sentence."

"This year, my show's growth outpaced 80% of other shows. That's kind of amazing considering I only pumped out three month’s worth of podcast episodes."

IN THIS EPISODE:

• Why I may be the next Joe Rogan
• You all listen to too much Tay Tay
• Why a sportsball-hating writer from NYC now reps the Dodgers
• The most meaningful part of restarting this podcast: reconnecting with a writing community
• Are You Ready for Traditional Publishing? FREE decision tree for new subscribers
• A chance to appear on The Sophia Chang Show

Sign up for my newsletter: to see all the hilarious Spotify Wrapped screenshots from this episode. Plus you'll get a FREE flowchart: Are You Ready for Traditional Publishing? and access to Ask Sophia Q&A!

https://thesophiachang.substack.com/

No social media! Newsletter is the ONLY way to stay connected

Sophia Chang is a Reese’s Book Club LitUp fellow, disabled dancer, and extroverted writer. She hosts The Sophia Chang Show podcast, teaches Character First writing with Daniel David Wallace, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.com

TIMESTAMPS:

00:00 The Most Wonderful and Heinous Time of the Year

01:51 I See You Swifties

03:28 Who is My Minnesota Vikings Fan?

05:27 Proud to be your 2025 Joe Rogan

07:53 2025 Spotify Awards

08:57 Unexpected Best Part of Restarting my Podcast

KEYWORDS: Spotify Wrapped 2025, podcast year in review, Spotify podcast recap, podcast growth tips, Asian American author, traditional publishing, writing community, podcast behind the scenes, year end podcast episode, books and fitness podcast

Ah yes, hellworld, give us the rise of Digital Minimalism Influencer.

Six years after crowning Cal Newport's Digital Minimalism my 2019 book of the year, I return with a solo episode to report on the state of digital detoxing in a world where anything that promises peace and deep work will eventually become a product.

In this episode:

• Why "escape Instagram by joining my forum" is just rearranging deck chairs on the Titanic
• Parents: You're the Problem. An Education Week study shows the biggest classroom distraction isn’t teens sneaking TikTok—it’s parents texting their children during class to soothe their own anxiety
• My confession: how the need to pay bills is wrecking my own digital minimalism
• Why actual digital minimalism is boring, unsexy, and impossible to monetize

Quote of the Week:

"There is something deeply ironic about building an entire online business around helping people get offline."

Timestamps:

00:00 The Rise of the Digital Minimalism Influencer

04:45 Parents, You're the Problem

06:27 Am I Still a Digital Minimalist?

08:15 Will I Go Full Recluse in the Future?

If you’ve been flirting with quitting social media, but skeptical of the influencers using attention economy to sell digital detoxes, this episode is my side-eye with you.

Subscribe to my newsletter: https://thesophiachang.substack.com/

No social media. No Discord. Just my voice and your inbox. As it should be.

Sophia Chang is a Reese’s Book Club LitUp fellow, disabled dancer, and extroverted writer. She coaches new podcasters, teaches Character First writing with Daniel David Wallace, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.com

If you enjoyed this episode, please give it a 5-star review so others can find it, too!

Should authors write other races and cultures in their books?

People have become sensitized to the point of fear of asking--but WE want you to ask us about race and culture!

Sarah Elisabeth Sawyer, queen of dictation from Episode 66, is back on the show to celebrate Native American Heritage Month.

From Choctaw code talkers to Chinese cheerleaders, Sarah and I share candid stories about my childhood in NY and her mother’s experience of Forth Worth in the 70’s. We laugh about growing up as Other in different parts of the country (spoiler: I could have been a CHEERLEADER if I’d been born on a different coast), get emotional about honoring Sarah’s mother in a blanket ceremony, and talk frankly about when it's better to just leave a culture out of your book versus doing the hard work to get it right.

Tune in to watch:

• Sarah introduce herself in Choctaw and me butcher my people’s language

• The terminology debate: Native American vs. American Indian vs. First American

• Are sensitivity readers helpful?

• Seeing 7 original Choctaw treaties in the National Archives vault

• And answer the question: is it okay to write other ethnicities in our books?

These are the big questions Sarah breaks down into bite-size, easily digestible pieces in her upcoming free Master Class: How to Earn Readers’ Trust Through Accurately Portraying Native American Characters Without the Fear of Getting It Wrong

November 18, 2025 at 12 p.m. CST.

SIGN UP HERE

Timestamps:

00:00 You Mean I Could Have Been a Cheerleader?!

00:13 Choctaw Intro

01:04 Native American? First Nations? Which should we say?

03:49 Chinese? Taiwanese? What is Sophia now?

04:52 The Problem with Sensitivity Readers

06:58 If Only We Were the Borg

08:35 2 Cherokees, 3 Opinions

09:48 LA v NY Asians

10:25 Race in Forth Worth in the 70's

11:16 Momma Said Help You Out...with a Course

12:33 The Blanket Ceremony: Honoring Mom for the Choctaw Code Talkers Book

14:01 Shared History: 7 Original Treaties and the American Constitution

16:20 Bonus Content: Writing American Indians Course

17:14 Should authors write other races/cultures?

19:59 That Monolithic Native American Character

SIGN UP for Sarah’s FREE MASTERCLASS

https://sophiachang--fictioncourses.thrivecart.com/earn-readers-trust/?ref=podcast

It’s free to sign up, and if you purchase the digital course afterwards, I may earn a commission at no extra cost to you.

Sarah Elisabeth Sawyer is a Choctaw author of 19 books, teacher, and the creator of Fiction Writing: American Indians digital course. She's been featured on Joanna Penn's The Creative Penn Podcast, Jane Friedman's blog, and Writer's Digest. Find her at: www.fictioncourses.com

Sophia Chang is a Reese’s Book Club LitUp fellow, disabled dancer, and extroverted writer. She hosts The Sophia Chang Show podcast, teaches Character First writing with Daniel David Wallace, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.com

⁠Subscribe to my Newsletter:⁠ Get more publishing real talk and behind-the-scenes content every Tuesday

Follow this podcast for more great interviews!

Like what you saw/heard? Rate 5 stars & Review: Help other book lovers find us!

Your ears do not deceive—I actually put a man on my show.

Former chemist and Wall Street analyst, Amran brought his insider knowledge of the financial industry's wildest excesses to his satirical thriller Leverage, published by Atria Books in August 2025. It’s a fun, fast, biting read about Ali Jafar (yes, two names from Aladdin), a hedge fund analyst who loses $300 million in a single day and must find increasingly unethical ways to make it back.

In what is my most No BS conversation yet, Amran breaks down the economics of why debut novels fail, how the “1,000 true fans” model is BS, and why we should stop with the false humility and own the arrogance of being a writer.

And he used to lift!

Just some of the juicy tidbits we lay bare:

• Getting ghosted by your publisher happens more than you think

• Why both Amran and I are the Dogecoin of traditional publishing—“to the moon!”

• Amran’s catastrophic BookScan data

• Rich authors buying their own books to hit bestseller lists

• Why traditional publishing is "one big tiger mom"

• The "debut flop" is now the industry norm

• Why Amran still believes in traditional publishing

• The GOOD news we can take from this—and some inspiring words for all writers

Top quotes:

"It would take me 200 years to earn back my advance at the rate the books are selling."

"There's about 100 authors that make a ton of money. And then there's about 25,000 other authors that make no money. You are the 25,000."

"It's good to have realistic expectations and know exactly the business you're in, because otherwise you can psych yourself out and then find yourself asking, ‘Do I even do art at all?’ And that's a really unfortunate place to end up because you should make art because you're an artist at the end of the day."

TIMESTAMPS:

00:00 Amran, my DEI guest

01:09 Do you even lift, bro?

02:50 The Asian Squat: key to longevity?

03:18 White like Obama

03:59 Was Sophia an investment banker?!

04:46 What illegal activities has Amran seen?

06:09 Cali, the richest country in America

06:58 Naming Ali Jafar after Aladdin

08:39 The High-achieving Losers Club

09:32 Ghosted by your publisher: Impact of Sales on Future Book Deals

16:39 Should we write to market?

19:55 Is Traditional Publishing Still Worth It?

26:33 You are the 25,000

27:57 The arrogance of writing a book, the futility of selling it

30:23 Is 1,000 True Fans BS?

33:58 The False Humility BS

36:51 The Creative Process and Artistic Integrity

Find Amran

• Website & Newsletter: amrangowani.com

• LinkedIn: https://www.linkedin.com/in/amrangowani/

Buy his book: Leverage

Hardcover https://amzn.to/4nph1kM

Ebook https://amzn.to/4hzLrzE

Audible (you can use your credit) https://amzn.to/43GRPzc

Follow this podcast for more great interviews!

⁠Subscribe to my Newsletter:⁠ Get more publishing real talk and behind-the-scenes content every Tuesday

Sophia’s Website⁠

Like what you saw/heard? Rate 5 stars & Review: Help other book lovers find us!

(Amazon affiliate links may provide me 10 much-needed cents.)

If your back sounds like bubble wrap when you finish writing, gaming, or working at the computer—this episode is your rescue plan.

Mobility coach and Body Nerd Show host Alex Ellis joins us to talk repetitive strain, and how a few minutes a day can change everything. No yoga mat, gym, or guilt required.

I also introduce a new segment where I ask my guests a very important question…

You’ll learn:

• Quick 1-5 minute fixes

• Why flexibility ≠ mobility (and what to do instead)

• How to hack your dopamine addiction to build habits

• The only hard-and-fast fitness rule you need

Whether you write books or emails all day, this episode will help you move smarter, write longer, and feel human again.

Timestamps:

00:00 — Your Text Neck Is Saved — Alex Is Here!

01:55 — Every Story Starts With Injury

03:55 — “Core Strength”? What Even Is That?

05:11 — Why Yoga Didn’t Fix It

06:17 —What If I Get in the Flow and Can’t Stop?

11:18 — The Whole, Human Writer

12:42 — Live Demo: Do This Right Now

15:41 — Variety Is the Key

17:57 — Hack Your Phone-Addicted Brain for Good

19:30 — Which One of Us Gets Our Electronics Taken Away Like a Toddler?

21:23 — Tiny Habits, Big Results

22:49 — Love Is Blind vs. Sleep: Which One Wins?

24:29 — How Alex Actually Works With Clients (Hint: No Boring Handouts)

27:49 — “Do You Even Lift, Sis?”

31:04 — Fitness Influencers vs. Real-Life Sustainability

Find Alex:

www.aewellness.com

Video Vault: https://www.aewellness.com/vault/

Bodywork Starter Guide: https://www.aewellness.com/op/bodywork-starter-guide/

TikTok: https://www.tiktok.com/@aewellness

Instagram: https://www.instagram.com/hollaformala/

YouTube: https://www.youtube.com/aewellness

Follow this podcast for more great interviews!

⁠Subscribe to my Newsletter:⁠ Get more publishing real talk, writer health tips, and behind-the-scenes content

⁠Sophia’s Website⁠

Like what you saw/heard? Rate 5 stars & Review: Help other book lovers find us!

#WritingLife #MobilityCoach #AlexEllis #SophiaChang #WritersHealth #TextNeck #WriterWrist #BodyNerdShow #CreativeWellness #AuthorLife #WritingPodcast

All right, let’s get the Napoleon jokes out of the way. I’m short, flamboyant, and I love to dictate—my novels, that is.

I first started dictating text messages when I went blind in 2017, and what started as a necessity has turned into the only way I’m able to complete seven novels.

This week I’m chatting with Sarah Elisabeth Sawyer, author of 19 books—and counting, host of The Confident Fiction Author podcast, and the queen of dictation.

One dishwashing session changed her life: she spoke 1,500 words in 20 minutes, and she’s been dictating every first draft since.

For the record—I still mutter one sentence at a time. Yes, I’ll be taking her Dictation Bootcamp next week for the SECOND time, and if you know what’s good for your wrists, I’ll see you there too.

Dictating isn’t just about writing faster. It’s about writing LONGER. Having a sustainable writing career that won’t wreck your body. Whether you’re navigating chronic illness and disability like me, or you just want to dodge the carpal tunnel coming for every writer, dictation might be as vital as your next deadlift.

We cover:

• Why you don’t need fancy equipment or expensive software—the phone in your hand is enough

• Quick tips for getting started and overcoming the awkwardness of speaking fiction aloud

• The huge difference between dictating nonfiction, texts, and full-on story worlds

• How dictation isn’t just faster—it’s a lifeline for writer health and longevity

• What really happens inside Dictation Bootcamp (hint: it’s equal parts training and Hamlet soliloquy)

⁠Sign up HERE for Sarah’s last Dictation Boot Camp of the year⁠—I’ll be there!

Timestamps:

00:00 Dictating…Cuz I Was Blind

02:21 Dictating Was Epic! (Epic Failure…)

05:12 7 Years of False Starts

06:15 Fiction vs. Nonfiction Dictation

07:53 Small Steps to Start Dictation

08:35 Doing Dishes Changed Everything

11:19 Tips for New Dictators (uh, Authors)

13:56 Sophia’s Going Back to Bootcamp

14:56 Dictation: Not Just a Luxury for Writers’ Health

17:41 Low-Tech Ways to Begin

19:55 The Dictation Bootcamp Experience

22:57 Where to Find Sarah

🎤 FICTATION™ COURSE: Sarah's self-paced course on dictating your fiction — write faster, healthier, confidently (11 books written by voice, 4,000 words/hour)

Note: that's my affiliate link, click to feed a hungry Asian

Sarah's Substack

Sarah's Website

Follow this podcast for more great interviews!

Subscribe to my Newsletter: Get more publishing real talk and behind-the-scenes content

Sophia’s Website

Like what you saw/heard? Rate 5 stars & Review: Help other book lovers find us!

If you need one reason to watch this interview on video: Mara’s disobedient dog.

I didn’t think The Sophia Chang Show could get any more honest, but this week with author Mara Williams we crank the No BS to high gear—busting three of the biggest myths about traditional publishing.

Mara writes contemporary fiction about strong, messy women, and together we trace our own winding journeys from dance floors to life getting in the way to finally finding our voices—and how age became our secret weapon.

My favorite myth we smash? That finishing your first book is the hardest part. Nope. That’s just the prologue.

Mara on reclaiming identity: “Sometimes when you get to a certain age, as a woman especially, you have to get back to yourself. You have to let all the constraints of society and everything everybody's told you about what you should be doing fall away and figure out who you've always been and find your way back to that.”

Me on the sobering reality of trad publishing: “I went through Hollywood and I had an easier time making money there than I do in traditional publishing.”

Buy Mara's Books:

Debut: The Truth is in the Detours

Paperback

Ebook

Audible (you can use your credit!)

Pre-order: The Epicenter of Forever

Paperback

Ebook

Audible (you can use your credit!)

Where to Find Mara:

• Website
• Substack
• IG

Timestamps:

00:00 Mara's Dog Steals the Show

00:07 Intro

01:54 Practicality gets in the way

04:32 Overcoming Perfectionism and Fear

06:25 Hollywood is easier than trad publishing

07:15 Myth #1: My First, I Mean Sixth Book

10:10 Finishing the book is just the prologue

14:50 When I Went Blind I Thought My Dream Was Over

17:26 Keeping Your Sense of Self

21:48 Myth #2: I'm rich!

27:06 Myth #3: Trad v. Indie Marketing

29:29 Will TikTok get me published?

32:24 I thank Leigh Bardugo every day

Follow this podcast for more great interviews!

Subscribe to my Newsletter for more publishing real talk and behind-the-scenes content.

Sophia’s Website

Like what you saw/heard? Rate 5 stars & Review: Help other book lovers find us!

(Amazon affiliate links may provide me 10 much-needed cents.)

Launch Day Special—and we get deep on this one!

Celebrating the release of Try Your Worst with fellow Reese's Book Club LitUp Fellow and Stonewall Honor winner Chatham Greenfield.

In this follow-up episode to last week, we dive into life one year post-publication, billionaire-on-billionaire romance tropes, and discovering your hero David Levithan knows your book (!!)

We also talk about the taboo topic of jealousy and envy in the writing community, feeling like a failure, and what a group of white writers once said to me .

Quotes:

On writer stereotypes: "I think there is this sort of idea that because we're writers, we're sitting alone every day and we have no social needs."

On creative authenticity: "I kind of spread my personal life in my books like confetti—there's little pieces here and there, but there's not enough that you can tangibly pick it all up and hold it."

On managing publishing expectations: "It feels like the goalpost is always moving... I'm trying as much as I can to not expect anything and be pleasantly surprised."

Try Your Worst Details

• Genre: Cozy mystery + lesbian YA romance

• Plot: Rivals forced to team up to solve who's framing them for petty crimes (Enemies to lovers, anyone?)

Buy the Book on Amazon: https://amzn.to/48gswah

Audible: you can use your credit! https://amzn.to/47Hl1Jl

Or your favorite retailer including B&N, Bookshop, and more: https://chatgreenfield.com/tyw

Where to Find Chatham

• Website: ChatGreenfield.com

• Social Media: @ChatGreenfield (all platforms)

Timestamps:

00:00 The Extroverted Writer Experience

03:02 Women apologizing for existing—let’s stop doing that

04:43 Writing opposites attract and introvert characters when you’re an extrovert

05:06 Marginalized authors can make things up too

10:00 Why we gravitate toward shy kids at the party

11:13 What nobody tells you about your debut vs. your second book

17:42 How to celebrate the small wins when you have big dreams

21:18 Embracing the reality of jealousy in the Writing Community

Follow this podcast for more great interviews!

Subscribe to my Newsletter: Get more publishing real talk and behind-the-scenes content at ⁠https://thesophiachang.substack.com/⁠

Like what you saw/heard? Rate 5 stars & Review: Help other book lovers find us!

(Amazon affiliate links may provide me 10 much-needed cents.)

We're finally three-quarters gay this episode!

My first-ever video guest is Chatham Greenfield, Reese’s Book Club inaugural LitUp fellow, Stonewall Honor recipient, Lambda Literary nominee, and author of the unputdownable lesbian YA romance TIME AND TIME AGAIN.

Or, as I have dubbed them: Gay of the Year.

Watch our candid conversation on writing while disabled, the guilt that comes with chronic illness, and why Chatham is honored to be your next favorite bathroom read.

We dive into:

• How disability shapes our creative and practical writing process

• Why Chatham sleeps 18 hours and I don't sleep at all—and neither is enviable

• The physical reality of being a writer: wrist braces, shoulder pain, and eye strain

• Learning to pace vs. riding the creative wave until you crash

• Authentic disability rep: Why Chatham doesn't write magical cure endings

• New book alert: TRY YOUR WORST drops September 23rd with dual narrator audiobook

Best Quotes from our talk:

"I always say I'm Jewish and Catholic, so I'm like a perfect storm of guilt."

"People think our pain is on a scale of 0 to 10. Our pain is on a scale of 5 to 10."

"I try to make my endings hopeful, but still with the hint of realism of like, you don't know what's gonna happen. And sometimes the only certainty is the pain."

Pre-order TRY YOUR WORST and get exclusive access to the alternate ending of TIME AND TIME AGAIN: on Amazon https://amzn.to/48gswah

Audible: you can use your credit on the pre-order! https://amzn.to/47Hl1Jl

Or your favorite retailer including B&N, Bookshop, and more: https://chatgreenfield.com/tyw

Follow Chatham: @ChatGreenfield (all platforms)

WATCH the Video of today's episode: https://bit.ly/chathaminterview

Timestamps:

00:08 Meet Chatham Greenfield: Author and fellow LitUp Fellow

03:05 Writing While Disabled

07:32 Pushing our bodies past our limits

11:37 Writer's Guilt, Jewish Guilt, Asian Guilt, We all get a guilt

14:05 Writing About Bathroom Woes While Running for the Toilet

17:27 Aspirational Writing and Open-Ended Endings

19:24 Pre-Order Information

Follow this podcast for a bonus episode next week with more Chatham goodness!

Subscribe to my Newsletter: Get more overly honest and behind-the-scenes content at ⁠https://thesophiachang.substack.com/⁠

Like what you saw/heard? Rate 5 stars & Leave a Positive Review: Help other book lovers find us!

(Amazon affiliate links may provide me 10 much-needed cents.)