This week I sit down with the incredible Licia Sky — a somatic educator, artist, singer-songwriter, and bodyworker. She helps people reconnect with themselves using mindful meditation in movement, writing, and voice as tools for attunement, healing, and connection. She has also been teaching expanded awareness in workshops around the world, and Licia is also the co-founder of the Trauma Research Foundation, and creative partner (and wife) of The Body Keeps the Score author Dr. Bessel van der Kolk … (Which basically makes her the Beyoncé of trauma healing.)

We talk about why your body remembers *everything* (even the stuff you wish it didn't), how sound can crack open healing, and why play isn't just for kids — it's for all of us who are a little emotionally crispy.

Come for the wisdom. Stay for the laughs!

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https://music.apple.com/us/artist/licia-sky

https://www.pesi.com/speaker/licia-sky

https://traumaresearchfoundation.org/

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We want to hear from YOU!!

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: [email protected]

or

DM Lisa on IG: @sita_whitt

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DISCLAIMER:

The Bootstraps podcast is for informational and entertainment purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

If you're overwhelmed, tired, or just trying to make sense of the wacky world we're livin in — this episode is for you. You're not alone.

If you're paying attention…It's a lot. And it's real.

Here in Chicago — families are literally being ripped apart by ICE. We are living through a moment that is asking us to step up. This episode is a reflection. Not to "debate" or "politicize." But to remember… that all this madness is rooted in the same core truth: Every human being deserves safety, dignity, and the right to belong.

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Support the abandoned immigrant children in the courtrooms:

• https://acaciajustice.org/

• [email protected]

• https://www.chicagoappleseed.org/court-watching/

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We want to hear from YOU!!

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: [email protected]

or

DM Lisa on IG: @sita_whitt

*

DISCLAIMER:

The Bootstraps podcast is for informational and entertainment purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

Get ready for sparks! ⚡ Two fierce, funny & fab Irish firecrackers, Pat Brady and Maureen Muldoon, sit down to stir the pot in Same Soup, Different Seasoning. Laughs, insight, and a little chaos guaranteed.Two worlds. One table. In this debut of Same Soup, Different Seasoning, former Republican National Committee member, federal prosecutor, & political analyst Pat Brady sits down with me, and my dear friend, Chicago spiritual leader, and creative force Maureen Muldoon for a spirited, laugh-filled conversation. They bring different flavors, challenge assumptions, and show how curiosity, humor, and honest dialogue can start to bridge our divided world. Get ready to stir the pot with these two forces of nature!

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We want to hear from YOU!!

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: [email protected]

or

DM Lisa on IG: @sita_whitt

*

DISCLAIMER:

The Bootstraps podcast is for informational and entertainment purposes only. It is not intended to\ be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

Today we chat with more fam from SOUTH SIDE!! (on my Irish side)...my "reMARKble" cousin, Mark Ishaug — CEO of *Thresholds* in Chicago, longtime HIV/AIDS and mental-health champion, civic collaborator, and unapologetic optimist. He shares tales from the front lines of Chicago, amid the chaos of ICE Raids and the government shut down. Somehow through all of it, Mark continues to tirelessly instill hope ~ creating a lighthouse for thousands of persons with mental illnesses and substance use conditions in Illinois. He exemplifies what it means to build institutions that heal, instead of just managing problems. This episode will inspire you to ask: how do we lead with love?

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To volunteer, donate or learn about services offered:

https://www.thresholds.org/

For more of Mark:

Love: The Four-Letter Word That Can Transform How You Lead, Run, and Work in Your Non-Profit

IG: ish_on_insta

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❤️ Tool of the week: Child's Pose

Balasana, or child's pose, is a restorative full-body yoga technique.

https://health.clevelandclinic.org/childs-pose

❤️ Mantras of the week:

"Power without love is reckless and abusive, and love without power is sentimental and anemic."

"Darkness cannot drive out darkness, only light can do that."

~ Dr. Martin Luther King, Jr.

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We want to hear from YOU!!

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: [email protected]

or

DM Lisa on IG: @sita_whitt

*

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

This week on *Bootstraps,* we're going back to the South Side, for some laughs & comfort food — to the "Frunchroom" … We're celebrating Nonna — our funny, fierce, gnocchi making, chocolate chip cookie-baking matriarch. You'll get a sneak peek into my funny famigliá - and hear stories recorded live from Sister Lakes, Michigan, where we put the fun in dysFUNction at our family reunion this summer! My cousins, aunts, and uncles share favorite mems of Nonna. From her blueberry muffins, perfectly packaged with love & tinfoil into empty Marshall Field's shirt boxes, (with a sprinkle of powdered sugar), to dancing the Funky Chicken at weddings. Storytelling is healing…so this episode is a love letter to my family, to all of you, and to the woman who taught us that resilience, humor, and a good meal can heal almost anything…and of course, how to keep showing up…by pullin' up those bootstraps!

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SchoolHouse Rock: Schoolhouse Rock - America Rock - The Preamble

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🍪 Tool of the Week: Do one thing that brings you joy. {If it's something creative, even better!}

🍪 Mantra of the week:

🎶 "We the People …In order to form a more perfect Union, 🎶Establish Justice, 🎶Insure domestic Tranquility. Provide for the common defense🎶Promote the general Welfare, And secure the Blessings of Liberty to ourselves and our Posterity. 🎶Do ordain and establish this Constitution for the United States of America."🎶🎶 → THIS is our rulebook for how to run the country. By the people. For the people!

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If you are struggling or need more support, Sign up for Lisa's virtual healing group: https://tr.ee/Reclaim_You or email her at: [email protected] Website: www.lisawhittinghamlcpc.com/

*

• Find the # to call your Congressperson, call: 855-971-2533

• Find # for your Senator (& demand they protect healthcare & our communities, vs Billionaires) call: 844-899-8261

• Not sure what to say?

• "My name is ___ and I am a constituent of Representative ___… Can you let me know their position on [bill]?" or "I ask Senator ___ to protect Medicaid & healtcare" (For more templates: www.aclu-il.org/en/talking-your-representatives )

• Support the abandoned immigrant children in the courtrooms:

• https://acaciajustice.org/

• [email protected]

• https://www.chicagoappleseed.org/court-watching/

*

We want to hear from YOU!!

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: [email protected]

or

DM Lisa on IG: @sita_whitt

*

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to

be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The

content presented reflects the personal views and opinions of the host and/or guests and should

not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the

content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

In this soulful (and spicy) kickoff, I sat down with my radiant, spiritual mentor, a Chicago native, and 4th generation intuitive guide, Sonia Tully! We got real about navigating these apocalyptic times - with heart… AND humor. As Sonia's Nana taught her: "The situation is critical, but doesn't have to be serious." Join us for big Chi-town energy!

✨Learn more about all that Sonia has going on, HERE ✨

• To get the # to call your Congressperson, call: 855-971-2533

• To call your Senator (& demand they protect healthcare & our communities vs Billionaires) call: 844-899-8261

• To learn more about volunteering to support the abandoned immigrant children in the courtrooms:

• https://acaciajustice.org/

• [email protected]

• https://www.chicagoappleseed.org/court-watching/

✨VOCAB OF THE DAY: "weird" = Old English wyrd, meaning: "Out of this world"

✨AFFIRMATION OF THE DAY: "Brilliant spirits have always encountered violent opposition from mediocre minds." (Albert Einstein)

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✨A few tools to help you hold the chaos lightly:

1. Ground & Pause: Before & after diving into headlines, feet on the floor, five deep breaths (loooong exhales). Then read — from your body, not your panic. Limit consumption: Protect your peace like it's your last brain cell.

2. Humming - quickest way to activate your Vagus Nerve (the healing nerve of the body). Calms your nervous system (learn more here) : https://drarielleschwartz.com/vagal-toning-a-journey-home-to-self)

3. Action Over Outrage - If something moves you, DON'T JUST LET IT FESTER IN YOUR BODY…channel it — find a small way to act - donate, show up to a rally, share something about an issue that moves you on your socials, check in on someone, call your Congress person or Senator. Volunteer. Talk about it. Create something. Energy moves better when it has somewhere to go. Action metabolizes anxiety.

4. Laugh - Every damn day ( : The situation is critical, but doesn't have to be serious 🤡

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We want to hear from YOU!!

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: [email protected]

or

DM Lisa on IG: @sita_whitt

********************

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

Family stories can take the wildest turns ... Over 30 years ago, I set up a High School bestie with my older brother, and ended up with a bestie for my child, and one of the most remarkable people in my life—my nephew El. He's a true Renaissance man, who speaks five languages, and traveled the world while doing research for his PhD in anthropology. He also happens to make me laugh until I cry. Adding to the magic, El's partner became a global sensation on Amazon Prime's The Pack, & co-founded "DOUGE" - The Coolest Dog Grooming Salon in L.A. - catching the eye of brands and media around the world. This episode's got brains, travel, loads of hijinks and family shenanigans. So buckle up for a fun and fabulous ride!

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El's partner's Dog grooming Salon in West Hollywood:

https://www.doguespa.com

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To learn more about supporting the immigrant children in the courtrooms:

https://acaciajustice.org/

[email protected]

https://www.chicagoappleseed.org/court-watching/

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Therapy Tool of the Week - TIPP Skills: For Fastest Physiological Change (If you're in Fight/Flight/Freeze)

1. Temperature: Apply a cold pack to your face or neck, or splash cold water on your face for 30 seconds. This stimulates the body's dive reflex, which can help calm your physiological response

2. Intense Exercise: Engage in 1–2 minutes of high exertion activity, such as jumping up & down, sprinting in place, swinging/shaking arms, or fast walk, to quickly shift your body's state.

3. Paced Breathing: Inhale for 4 seconds, hold your breath for 4 seconds, and then exhale for 8 seconds (like you're blowing out candles). Continue this pattern for 2–5 minutes to regulate your breathing and reduce distress.

4. Progressive Muscle Relaxation: Systematically tense each muscle group and then release, allowing tension to dissipate from your body.

*For more Grounding Tools: https://www.healthline.com/health/grounding-techniques

Mantra of Week: "Curiosity is stronger than fear."

*******We want to hear from YOU!!*******

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at:

[email protected] or

DM Lisa on IG: @sita_whitt

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

This week I sat down with the one and only Dr. John Duffy — clinical psychologist, bestselling author, podcast host, teen whisperer, and all-around good guy you'd want on speed dial when your family group chat goes off the rails. We talk parenting (spoiler: none of us are doing it perfectly), teens (they're not as scary as they look, I promise), relationships (yep, they're still confusing), and why a lot of men would rather rebuild a carburetor than sit on a therapist's couch. Dr. Duffy brings humor, wisdom, and a whole lot of real talk about navigating the chaos of modern life without totally losing it.

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Website: https://drjohnduffy.com/

Contact Dr Duffy: https://drjohnduffy.com/contact/

IG: @drjohnduffy

Substack: https://drjohnduffy.substack.com/

Dr. Duffy's Books: https://drjohnduffy.com/the-available-parent/

https://drjohnduffy.com/parenting-the-new-teen-in-age-of-anxiety/

https://www.amazon.com/Rescuing-Our-Sons-Disaffected-Psychologists/dp/1684813689

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Vocab of the Week: Window of Tolerance – Your emotional "comfort zone" for stress and connection. (For for more info) : https://studentaffairs.jhu.edu/counselingcenter/wp-content/uploads/sites/36/2022/09/Window-of-Tolerance-Moving-Towards-Info-Sheet-Emotional-Adulting.pdf

Mantra for the Week: "I can't control the chaos, but I can control my breath."

*******We want to hear from YOU!!*******

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at:

[email protected] or

DM Lisa on IG: @sita_whitt

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

In today's episode, I sit down with my very first guitar teacher, Chris Wilson — the founder of **The Academy of Music & Art in Westmont, IL**. Chris shares stories about his leap-of-faith decisions: to follow his intuition and study at Berklee College of Music, open his own guitar studio, and how that dream grew into a thriving academy.

We also take a full circle trip down memory lane — funny tales from my early guitar lessons, that years later led to a brief gig working with Chris at the Academy. And of course, no musician's journey is complete without a little chaos… including the unforgettable night Chris ended up with a *bloody drummer in his living room*.

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For more info about music/art/dance/classes: https://www.academyofmusicandart.com/

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Vocab of Week:

Affirmation of Week: Every act of creation connects me to something greater than myself. I trust the healing power of rhythm, sound, and expression. My voice, my art, and my story deserve to be heard.

*******We want to hear from YOU!!*******

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at:

[email protected] or

DM Lisa on IG: @sita_whitt

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to

be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The

content presented reflects the personal views and opinions of the host and/or guests and should

not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the

content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

Buckle up for today's episode…it's a wild, spinning ride of laughter + heartbreak + Broadway glitter + unshakable resilience.

My effervescent cousin Matthew Butz joins me to discuss how his phenomenal family used the power of music to not only heal from horrific tragedy, but also how they alchemized their pain into a beautiful, healing gift: The Angel Band Project (in memory of his Aunt Teresa, who died tragically).

He spills some family tea too: his uncle is two-time Tony and Grammy Award winner Norbert Leo Butz (yep, Wicked, Dirty Rotten Scoundrels, Rent—that guy). From his "coming out story," to dressing up as Elphaba for Halloween (long before it was cool 🧙‍♀️💚)…through it all, Matthew lives by one bold motto, borrowed from The Handmaid's Tale: 👉 "Don't let the bastards get you down!"

👼 https://www.angelbandproject.org/

👼 https://angelbandproject.ejoinme.org/ABP2025Soiree

To connect with Matthew:

https://www.instagram.com/matthew__butz

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Vocab of Week: Embodiment – the practice of living fully in your body, often through movement or breath.

Affirmation of Week: "Courage is being yourself every day in a world that tells you to be someone else." — Unknown

*******We want to hear from YOU!!*******

Do you have an inspirational "Bootstraps" story you'd like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at:

[email protected] or

DM Lisa on IG: @sita_whitt

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to

be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The

content presented reflects the personal views and opinions of the host and/or guests and should

not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the

content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.