Centered in the City

The wellness world is noisy. New products are constantly launching, all claiming to be "better for you." This episode helps you cut through the clutter and come back to what actually matters: simplicity, nourishment, and feeling good in your body.

Looking for the best healthy food products of 2026? In this episode of Centered in the City, I'm breaking down my top picks from Expo West, one of the biggest natural foods trade shows in the world.

From high-protein snacks to fiber-rich favorites, plus the rise of honey-based products, functional gummies, and greens-infused treats, this episode is your insider guide to what's trending in wellness right now—and what's actually worth trying.

I walk you through my personal favorites, what makes them stand out nutritionally, and how you can incorporate them into your daily routine without overcomplicating your life.

If you've ever felt overwhelmed walking down the health food aisle, this episode will help you simplify your choices and discover products that truly support your energy, gut health, and overall well-being.

What You'll Learn in This Episode:

• The biggest food trends from Expo West 2026
• My go-to snack recommendations (that actually taste good)
• The best protein products for sustained energy and recovery
• The rise of honey as a functional product
• My favorite greens powders + vitamin-infused products
• Healthier chocolate treats you'll want to keep stocked

Struggling with feeling not good enough? In this episode, Lodro Rinzler shares Buddhist wisdom on basic goodness, shame, guilt, boundaries and how to build true self-worth and self-acceptance.

In this powerful and compassionate conversation, I sit down with Lodro Rinzler to explore the deeply rooted belief of "I'm not good enough" that show up and affect every aspect of our life.

Drawing from his book You Are Good You Are Enough Lodro introduces the Buddhist teaching of basic goodness—the idea that we are inherently whole, worthy, and complete, just as we are.

Together, we unpack how shame and guilt shape our healing journey, how these emotions live in the body and mind, and how mindfulness and self-awareness can help us transform our relationship with them. This episode is a grounded, heart-opening invitation to stop striving for worthiness—and start remembering it.

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Curious to explore how 1:1 mindfulness coaching can support you? Sign up for a complimentary call here .

Discover your Overwhelm Archetype here.

Download walking meditations right to your phone and enjoy taking a Centered Walk.

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Lodro Rinzler has taught Buddhism for 25 years, starting when he was just 18 years-old. He is the author of seven previous meditation books including the best-selling The Buddha Walks into a Bar. His books Walk Like a Buddha and The Buddha Walks into the Office both have received Independent Publisher Book Awards. Named one of 50 Innovators Shaping the Future of Wellness by SONIMA, Rinzler's work has been featured in The New York Times,The Wall Street Journal, The Atlantic, Good Morning America, CBS, and NBC. He lives in upstate New York with his wife, daughter and a menagerie of animals.

Purchase the book here: https://www.shambhala.com/authors/o-t/lodro-rinzler/you-are-good-you-are-enough.html

https://www.instagram.com/lodrorinzler

https://www.facebook.com/LodroRinzlerSpeaks

Do you find yourself replaying conversations in your head, overthinking past mistakes, or trying to control things that are out of your hands?

Learning how to let go is one of the most powerful skills for reducing stress and calming your nervous system.

In this episode of the Centered in the City Podcast, mindfulness coach Wade Brill explores why letting go can feel so difficult and how the brain gets stuck in loops of control and rumination. You'll learn the neuroscience behind overthinking, why the mind replays the past, and practical mindfulness tools to help release what you cannot control.

Wade shares simple strategies grounded in nervous system science, mindfulness, and psychology that can help you interrupt rumination, soften mental tension, and reconnect with the present moment.

If you often feel overwhelmed by the future, stuck in your thoughts, or weighed down by the past, this episode will guide you toward greater ease, acceptance, and emotional freedom.

In This Episode You'll Learn

• Why the brain struggles to let go of control • The neuroscience behind rumination and overthinking • How the nervous system responds to uncertainty and unresolved experiences • Why your mind keeps replaying past events • Practical ways to stop rumination and calm your nervous system • Mindfulness tools to help release stress and return to the present moment

Resources:

Take the Overwhelm Archetype Quiz to understand how stress uniquely shows up for you and discover personalized tools to support your nervous system.

Schedule a complimentary Discovery Call to explore if coaching is a fit.

Book a Centered Session with Wade for a customized meditation.

In a world where many professionals spend their days behind screens, thinking, analyzing, and producing ideas, it's easy to become disconnected from the body. Over time, this disconnection often shows up as fatigue, chronic tension, poor posture, or persistent physical pain. Not to mention, the way we interact with technology is literally changing the shapes of out bodies.

In this episode, I talk with with Dr. Kyrs Hines, orthopedic physical therapist to explore how knowledge workers can stay grounded, regulated, and physically supported while navigating cognitively demanding work.

Dr Kyrs shares practical ways to integrate movement into daily routines, create ergonomic environments that support physical alignment and shift our relationship with physical pain from avoidance to awareness.

This conversation bridges science, embodiment, and real-life application — helping you work smarter while caring for your physical well-being.

If you spend most of your day sitting, feel tension building during work hours, or want sustainable strategies to prevent burnout and body pain, this episode offers actionable tools you can begin using immediately.

What You'll Learn in This Episode

• Why knowledge workers often become disconnected from their bodies

• How sedentary work impacts posture, energy, and nervous system

• Simple ways to habit stack and add movement into your daily life without needing long workouts

• Ergonomic principles that support spinal alignment and reduce strain

• How to set up your workspace to support long-term physical health

• A mindful approach to understanding and working with physical pain

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Resources:

Take a mindful moment in your day while moving! Learn more and download Centered Walks right to your phone.

Curious to join a mindfulness retreat with me? Sign up for the waitlist here. Purchase my book, 100 Mindful Moment to Balance and Energize here _______________ Dr. Krystol Hines (Dr. Krys) is the founder of KH Ergo & Wellness, a Washington, DC–based ergonomics and workplace wellbeing company helping organizations improve employee health, safety, and performance across in-office, hybrid, and remote environments. Trained as an orthopedic physical therapist, she brings clinical insight into scalable, evidence-based strategies that reduce musculoskeletal risk and support sustainable work habits.

Dr. Krys partners with corporations, healthcare systems, higher education institutions, and insurers to deliver ergonomic assessments, workforce training, and leadership education. Known for translating complex ergonomics into practical, engaging solutions, she helps organizations move from reactive interventions to proactive, long-term wellbeing strategies.

Website: www.khergowellness.com

In a world full of noise, urgency, and endless options, many of us struggle to trust our decisions. We overthink, second-guess ourselves, or move too quickly from pressure instead of clarity.

The symbolic energy of the Fire Horse represents passion, movement, independence, and transformation. While this energy can inspire bold action and growth, it can also increase feelings of urgency, overwhelm, and emotional reactivity.

Mindfulness teaches us that clarity doesn't come from moving faster — it comes from becoming more present.

In this episode, I share the practice of discernment — the powerful skill of learning how to listen to your inner wisdom and make aligned choices, especially during times of rapid change and emotional intensity.

Inspired by the energetic themes of the Year of the Fire Horse, this conversation blends mindfulness, neuroscience, and practical self-awareness tools to help you slow down, regulate your nervous system, and reconnect with your intuition.

If you're feeling overwhelmed, pulled in multiple directions, or unsure about your next step, this episode will help you move forward with grounded clarity and self-trust.

In This Episode, You'll Learn:

• What discernment really means (and how it differs from judgment)

• Why decision-making becomes harder during stressful or fast-moving seasons of life

• The neuroscience behind intuition and nervous system regulation

• How to tell the difference between anxiety and inner knowing

Resources:

Feeling called to explore 1:1 coaching? Sign up for a Connection Call here.

Take the Free Overwhelm Archetype Quiz here.

Share your takeaways from today's episode with me on Instagram @OneWade

In this guided meditation on love, we explore how to cultivate self-love, compassion, and emotional resilience through mindfulness. Love isn't just a feeling. It's a practice. And when we intentionally train the mind toward kindness and connection, we strengthen our nervous system, improve our mental health, and increase our capacity to handle stress.

This loving-kindness meditation is designed to help you:

• Develop deeper self-compassion

• Release self-criticism

• Strengthen emotional resilience

• Regulate your nervous system

• Expand feelings of connection and warmth

Whether you're feeling disconnected, overwhelmed, hard on yourself, or simply craving more heart-centered presence, this meditation supports you in reconnecting with love — knowing we can cultivate, give it and recieve it.

In Seattle on February 13th? Join me for a Galentine's Day Evening of mindful movement, meditation, journaling, flower making and more! Sign up here.

Curious to join a Mindfulness Retreat Waitlist? Join here and be the first to claim a spot.

Want to explore the theme of love in your life? See if coaching 1:1 is a fit. Book a call here.

In this episode, we explore Polyvagal Theory and how understanding your nervous system can help you feel calmer, more grounded, and resilient during times of stress and uncertainty.

You'll learn how to:

• meet your nervous system where it is
• recognize the language of your body
• work with your stress response instead of fighting it.

Through science-backed insights and practical strategies, this episode offers gentle tools to support nervous system regulation, emotional safety, and self-awareness, without forcing positivity or bypassing your experience. Perfect for anyone navigating anxiety, overwhelm, or burnout and looking for practical ways to feel more at ease in everyday life.

Curious to learn more about your mind and body?

Join the waitlist for future mindfulness retreats here.

Take the Overwhelm Archetype Quiz Here.

Grab a copy of my book, 100 Mindful Moments to Balance & Energize.

Sign up for a Discovery Call to explore if 1:1 coaching is a fit.

Check out Deb Dana's work.

In today's episode, I discuss how to mindfully engage with the news without becoming overwhelmed, anxious, or emotionally burned out.

In a world of constant headlines, breaking news, and crisis-driven media, many people experience news anxiety, doomscrolling, and nervous system overload.

This episode offers science-backed mindfulness tools to help you stay informed while protecting your mental health and emotional well-being.

If you've ever wondered how to stop doomscrolling, reduce anxiety from the news, or create healthier boundaries with media consumption, this episode is for you.

In This Episode, You'll Learn:

• Why the news triggers anxiety and stress in the nervous system

• What mindful news consumption really means (and what it doesn't)

• How to set healthy boundaries with the news without avoiding reality

• Mindfulness practices to reduce news-related anxiety

• How to stay informed while protecting your nervous system

• When action is helpful—and when rest is the most ethical response

Share your takeaways with me on Instagram @OneWade or send me a note here. May we all learn how to find our own balance.

Want more centering resources?

Check out guided walking meditations here.

Explore resources on Centered in the City

Join the Mindfulness Retreat Waitlist

Related article on Substack

Social anxiety can feel exhausting — the racing heart, overthinking conversations, replaying moments on a loop, and the urge to avoid social situations altogether. If you've ever wondered "Why am I like this?" or "How do I stop feeling so anxious around people?" — this episode is for you.

In today's episode I break down what social anxiety really is and shares research-backed strategies to help you calm your nervous system, build confidence, and feel more at ease in social situations.

You'll learn how your brain is actually trying to protect you, why overthinking happens after social interactions, and how to work with anxiety instead of fighting it.

In this episode you will learn:

✔ What social anxiety is from a neuroscience perspective ✔ Why your nervous system goes into fight, flight, or freeze ✔ How to calm anxiety using breathwork ✔ A powerful mindset shift to reduce self-consciousness ✔ CBC tools to challenge anxious thoughts ✔ How self-compassion reduces social anxiety ✔ Gentle exposure practices to build confidence ✔ How to stop replaying conversations

This episode is perfect if you:

• struggle with social anxiety

• feel nervous in group settings

• avoid social plans because of anxiety

• replay conversations afterward

• want to feel more confident speaking up

• are curious about mindfulness for anxiety

• want science-based mental health tools

Share your takeaways with me on Instagram @OneWade or send me a note here.

Curious about other #MindfulMoments? Check out my book, 100 Mindful Moments to Balance & Energize

Curious to explore 1:1 coaching? Schedule your complimentary 30-min call here.

Grief is not just about losing a loved one—it shows up in many forms throughout our lives. In this episode, we explore Francis Weller's 5 Gates of Grief and how they help us understand the full spectrum of loss, change, and heartbreak we experience as humans.

You'll learn:

• What the 5 Gates of Grief are and how they show up in daily life

• Why grief is a natural, healthy response—not something to "fix"

• How to be with grief instead of pushing it away

• Ways to process grief through the body,creativity, community and self-compassion

• How to honor your grief without letting it define you

Whether you're navigating the loss of a loved one, a relationship, a former identity, or the world as you once knew it, this episode offers gentle guidance on how to process grief in a skillful and supportive way. Knowing grief is not a one size fits all. However you are experiencing grief is welcome.

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Share your takeaways with me on Instagram @OneWade or send me a note here.

Take the Overwhelm Archetype Quiz here.

Order my book, 100 Mindful Moments to Balance & Energize that supported me managing some grief here.

Explore working together by signing up for a Connection Call here.