What happens when you face a diagnosis that changes your entire world? Rod Spratling Sr. joins Dr. C to share his raw, vulnerable, and inspiring story of surviving prostate cancer. This isn't just a medical story; it's a human story about facing fear, building resilience, and finding a new definition of strength. Rod provides an honest look at the journey, offering powerful education for men, caregivers, and anyone navigating a major life challenge.

What you'll learn in this episode:

• The 'silent' signs and major misconceptions about prostate cancer.
• How to mentally and emotionally navigate the shock of a diagnosis.
• Practical strategies for building a support system that actually helps.
• Rod's powerful mindset shift for moving from fear to recovery.
• How to reclaim your life and evolve after a major health crisis.

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We often think of success as a straight line—top grades, a high-powered career, and constant achievement. But what happens when your soul calls you in a completely different direction? In this episode, I sit down with Andrew Keaveney, a Stanford graduate who left the traditional path of corporate success to study at the Art of Living International Center in Bangalore, India. Now the Director of Digital Media at the Art of Living Retreat Center in the Blue Ridge Mountains, Andrew combines his creative talents with deep spiritual teachings to help high achievers find balance.

We explore the Sahaj Samadhi meditation method, the power of Sanskrit as a language of consciousness, and why we need to normalize "energy management" just as much as time management. Andrew also shares accessible breathwork techniques to combat fatigue and anxiety.

What you’ll learn:

• The "Happiness Lane": Why life is multidimensional and how to nurture your inner joy alongside your career.
• Instant Calm: A guided walkthrough of Alternate Nostril Breathing to reset your nervous system in minutes.
• The Myth of the Busy Mind: How to overcome the belief that you "can't" meditate because your brain is too loud.
• Dry January & Beyond: How to use the new year as a launchpad for wellness, including tips on mocktails and community support.

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He hijacked the mic! 🇵🇷🎙️ We are supposed to be offline in Puerto Rico, but the "Environmental Wellness" here was too good not to share. So, I let my husband interview ME. We clipped on the mics (yes, I brought them to the beach 😂) to have a raw conversation about:

🏖️ Why Day 3 of vacation is my favorite day

❤️ The one wellness dimension I succeeded in and failed at this year.

🧠 The "Leadership Edge" I’m teaching in 2026.

If you struggle to actually relax on vacation, you need to hear this. "Puerto Rico Reset" bonus episode!

#PuertoRico #BurnoutRecovery #WellnessTips #CouplesPodcast #DrC #EnvironmentalWellness #CarolinaPR #LeadershipDevelopment #WorkLifeBalance #VacationVibe #PodcastClips #TheLIFEBlueprint

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Today represents a major milestone for our community—this is our Season One Finale. Throughout this journey, we have explored everything from the biology of loneliness to the science of deep sleep, but today I want to address a feeling many of us know all too well: the "Whac-A-Mole" life. It is that exhausting cycle where fixing your sleep schedule means your social life falls apart, or gaining a promotion leads to your physical health taking a backseat.

In this episode, we are shifting from a checklist of chores to a life of true harmony and resilience. The "Super Habit" that underpins every expert interview we’ve had this season—the Power of the Pause! 

What you’ll learn in this episode:

• How to use the 90-second "Power of the Pause" to stop spreading chaos and start spreading clarity.
• The "Two-Directional Check-In" to manage reactions and deepen your authentic connections.
• The roadmap for The LIFE Blueprint™ and how we will tackle one dimension of wellness each month in 2026.

Thank you for trusting me with your time this season. As we enter this holiday break, I am asking you to do one thing: Rest. You are worthy of care, and I cannot wait to continue this evolution with you in the new year.

Get exclusive listener discounts at mydeals.page/jhrt. Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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Is your daily life stuck on autopilot? Mindfulness often feels abstract or intimidating, but today’s guest proves it can be both decadent and simple. Dr. C sits down with Melissa Mueller-Douglas, a Licensed Master Social Worker and CEO of MYRetreat Inc., to explore her award-winning framework: Chocolate Mindfulness™. Melissa shares how she transforms a simple piece of chocolate into a powerful anchor to ground your senses, reduce anxiety, and build lasting resilience in both life and business.

In this episode, you will learn:

• The Science of Savoring: How to rewire your brain to identify ease instead of stress using tangible rewards.
• Corporate Connection: Why leaders are replacing outdated "trust falls" with gratitude journaling and chocolate to boost team culture.
• Architecting Your Legacy: Strategies to build bold boundaries and design a life of purpose, from daily habits to immersive retreats.
• Practical Application: A guided walkthrough on how to eat chocolate mindfully for instant stress relief.

Get exclusive listener discounts at mydeals.page/jhrt. Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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Do you ever feel a pang of loneliness, even when you're surrounded by people? You're not alone. In a world that's more digitally connected than ever, many of us are missing a deep sense of meaningful connection. This isn't just a feeling—it's a critical part of your health. Groundbreaking research shows that long-term loneliness can be as damaging to our health as smoking 15 cigarettes a day.

In this episode, we're exploring a feeling that affects us all: loneliness. For too long, we've treated it as a personal failure or something to be ashamed of. But what if I told you, it's actually a primal survival signal—your body’s way of asking for a basic human need to be met? We explore the dimensions of social and emotional wellness, revealing how chronic disconnection is not just "in your head," but sets off a physical chain reaction that causes inflammation, weakens your immune system, and increases health risks as much as smoking 15 cigarettes a day.

You'll learn the crucial difference between loneliness (the painful feeling of a gap between the connections you want and have) and solitude (the recharging state of being alone), and why the quality of your connections is far more important than the quantity of friends you have. Most importantly, we'll equip you with empowering tools—like the "data scientist" mindset and the CBT-based ABC model—to break the self-perpetuating cycle of rejection sensitivity, start cultivating genuine connection in "third places", and build deep social resilience for a future filled with belonging.

What you'll learn:

• Why loneliness is a biological survival signal, not a character flaw.
• The shocking, scientific impact of chronic loneliness on your physical health, similar to smoking 15 cigarettes a day.
• The power of quality connection—why you only need one or two "confidants" to change your health trajectory.
• How to use the "third place" concept for low-pressure, consistent social contact.
• The simple ABC Model from CBT to gently challenge negative thoughts and interrupt the cycle of self-blame.

Get exclusive listener discounts at mydeals.page/jhrt. Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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What happens when you leave a high-powered career and the phone stops ringing? Join Dr. C for a profound conversation with Luis Burgos, the former Commissioner of Recreation and Human Services for the City of Rochester. After a distinguished 32-year career revitalizing city parks and programs, Luis shares his candid journey through the "emotional void" of retirement and how he successfully navigated the transition to a life of vibrant purpose.

In this episode, Luis opens up about the difference between financial planning and emotional preparation. He shares how he moved from a "tennis bum" phase to finding deep fulfillment through intentional community service on boards like Foodlink and the Seneca Park Zoo. If you are looking for a roadmap to a happy, debt-free, and socially engaged retirement, this episode is your blueprint.

In this episode, you'll learn:

• The Identity Shift: How to cope with the unexpected sense of emptiness after leaving a leadership role and redefine who you are outside of work.
• The Power of Choice: The difference between "assigned" work and "chosen" purpose, and how to select opportunities that align with your passion.
• Sacred Boundaries: How to manage your calendar to protect your peace—including creating your own personal sanctuary (like Luis’s "Casita").
• Financial Peace: Practical wisdom on living below your means to ensure a comfortable and generous retirement.
• The #1 Key to Longevity: Why meaningful social engagement is the single most important factor for your physical and emotional health.

Get exclusive listener discounts at mydeals.page/jhrt. Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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Join Dr. C for a powerful conversation with Daisy Rivera Algarin, a true community change maker and the co-founder of Latinas Unidas. Daisy recently retired from her role as Manager of Special Projects for the City of Rochester, where she dedicated her career to revitalizing neighborhoods and businesses. After a career defined by service—including leading a pandemic program that delivered over 127,000 meals to seniors—she opens up about the stark reality of prioritizing her own holistic wellness in retirement.

In this episode, Daisy shares her personal journey of moving from the "hamster wheel" of high-pressure deadlines to a life of intentionality, health, and legacy. If you are navigating the transition from a demanding career to your next chapter, this honest discussion about medical advocacy, financial planning, and finding peace is a must-listen.

In this episode, you'll learn:

• The Wellness Wake-Up Call: Why getting enough sleep and taking breaks for movement became the biggest surprises after leaving the office.
• The Power of Intentionality: Why learning to say "no" (or "not yet") is essential for protecting your peace and avoiding burnout.
• Legacy & Succession: Why every retiree needs a "personal succession plan" to secure their financial future and pass down values to the next generation.

Get exclusive listener discounts at mydeals.page/jhrt. Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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Have you ever felt that wave of guilt wash over you at the thought of canceling plans, even when you’re feeling completely run down? I’ve been there. Just a couple weeks ago, I was faced with a full schedule while my body was begging for rest, and I had to confront the powerful, conditioned belief that prioritizing my wellness was somehow letting people down. It’s a struggle I know many people face, and it’s why I recorded this episode.

This conversation is your permission slip to finally put your well-being first without the guilt. We'll explore "people-pleasing" and why saying "no" can feel so difficult. I’ll share my own recent story of choosing to practice what I preach by canceling commitments to invest in my health. This isn't about selfishness; it's about sustainability. It's about understanding that true self-care is the foundation that allows you to show up as your best self in every other area of your life. If you're ready to release the guilt and reclaim your energy, this episode is for you.

In this episode, you’ll learn:

• The real reason you feel guilty when canceling plans (hint: it’s not a character flaw).
• How to listen to your body’s signals and respond to them before you reach burnout.
• A powerful mindset shift to reframe rest as a productive and necessary act of self-respect.
• A script to say “no” and set boundaries with kindness and confidence.

Get exclusive listener discounts at mydeals.page/jhrt Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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Have you ever felt completely overwhelmed by your own emotions? I have. It feels like a storm just comes in and takes over your inner world, leaving you tossed around by waves of anxiety, frustration, or sadness.

If you’ve ever felt that way, you are in the right place. This episode is our guide to moving beyond just "calming down" and into the practical, powerful world of mindfulness.

I was so excited during this recording because it truly helped me learn how to ground myself in those moments when my anxiety gets the best of me. I'm joined by the incredible psychotherapist Nina Shevon Steverson of Acclivity Mindfulness, who specializes in helping people heal from trauma and develop grounded, healthy emotional habits.

Nina redefines mindfulness in a way that just clicked for me: It’s not about fighting your feelings, but learning to become the calm "observer" of your inner world. She explains exactly what’s happening in our minds and bodies when we enter "survival mode" and, most importantly, gives us the tools to regulate our nervous system and signal safety to our brains.

This isn't just theory—it's a practical toolkit for taking your power back.

In this episode, you will learn:

• What mindfulness truly is (and what it’s not).
• A simple, powerful breathing technique you can use to immediately reset your nervous system.
• The 5-4-3-2-1 grounding exercise to pull you back to the present moment when you feel your mind spinning.
• How to move from reacting to life to responding to it with intention.
• Why these accessible tools can be the first step in healing generational burdens and rewiring your brain for peace.

This is one of those conversations that can genuinely change your relationship with yourself. You won't want to miss it.

Get exclusive listener discounts at mydeals.page/jhrt. Click any deal, and the code LIFEPODCAST applies automatically at checkout to save you money and support the show.

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