In this episode, we explore the idea that being a good follower is just as important as being a good leader. Drawing from military and civilian experiences, we discuss how trust, adaptability, and communication shape strong teams. Leadership isn’t a title—it’s a moment. We break down the myth of “being special” and focus on how people power everything, especially when we learn to lead and follow with purpose.

In this episode, I reflect on personal change, evolving perspectives, and the challenges of navigating uncertainty. I explore how breathing techniques—like box breathing and alternate nostril breathing—help me calm my mind and regain clarity. I share gratitude for the choices I have and discuss how staying grounded and adaptable can ease life’s transitions. Ultimately, support from others reminds us that, truly, People Power Everything.

References:

Brown, R. P., & Gerbarg, P. L. (2013). Breathing Practices for Treatment of Psychiatric and Stress-Related Medical Conditions. Psychiatric Clinics of North America, 36(1), 121–140

 Bernardi, L., Wdowczyk-Szulc, J., Valenti, C., Castoldi, S., Passino, C., Spadacini, G., & Sleight, P. (2000). Effects of Controlled Breathing, Mental Activity and Mental Stress With or Without Verbalization on Heart Rate Variability. Journal of the American College of Cardiology, 35(6), 1462–1469.

 Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353

Box Breathing (Square Breathing): Source: Described in "Breathing: The Master Key to Self Healing" by Dr. Andrew Weil (2004)

4-7-8 Breathing: Source: Developed by Dr. Andrew Weil, detailed in his book "Breathing: The Master Key to Self Healing" (2004)

Diaphragmatic Breathing (Belly Breathing): Source: American Lung Association's breathing technique resources

Alternate Nostril Breathing (Nadi Shodhana): Research published in the International Journal of Yoga (2013)

Progressive Relaxation Breathing: Developed by Dr. Edmund Jacobson, described in his book "Progressive Relaxation" (1938)

In this episode, we explore the concept of mirrors—physical, social, and psychological—and how they shape our self-perception. From self-imposed distortions to impostor syndrome, we discuss ways to improve self-esteem, embrace learning, and shift our perspective. With practical strategies to remove unhelpful “mirrors,” we highlight how others' views can positively impact us.

References:

A Bit of Optimism Podcast (Simon Sinek) – The Myth of the Perfect Meditator with Jay Shetty.

The Force of Kindness by Sharon Salzberg

On Purpose podcast (Jay Shetty)

Body Positivity - https://www.psychologytoday.com/ca/basics/body-positivity

Validate me, please!  (Vox)

Adams, G.S., Converse, B.A., Hales, A.H. et al. People systematically overlook subtractive changes. Nature 592, 258–261 (2021). https://doi.org/10.1038/s41586-021-03380-y

In this episode, I explore the discomfort of feeling less knowledgeable than those around us and how it fuels personal growth. I discuss intellectual humility, the value of mentorship, and the importance of surrounding ourselves with people who challenge us. Learning thrives in discomfort, and embracing it can unlock new levels of skill and understanding. Tune in to discover practical strategies for continuous learning and self-improvement.

Some people in our lives inspire an automatic "yes"—not out of obligation, but trust and respect. In this episode, I talk about the mentors, colleagues, and friends who shaped my career and personal growth. From unexpected job opportunities to the power of trust and learning, I explore how saying yes can open doors and strengthen relationships. Who do you say yes to?

References:

Karasek, R. A., & Theorell, T. (1990). Healthy work: Stress, productivity and the reconstruction of working life. New York: Basic Books.

How Gratitude Helps Your Friendships Grow

In this episode, we explore the paradox of suffering—how it can be both painful and transformative. From personal struggles to athletic feats and academic pursuits, we discuss how the right kind of suffering can lead to growth, resilience, and achievement. With insights from psychology and philosophy, we challenge the idea of avoiding discomfort and instead embrace it as a catalyst for becoming better, stronger, and more fulfilled.

Links:

Suffering a healthy life - on the existential dimension of health (Binder, 2022)

Through Pediatrics to Psycho-Analysis (Winnicott, 2014)

Some key differences between a happy life and a meaningful life. (Beaumeister et al, 2016)

In this episode, we explore the concept of inertia—its benefits, drawbacks, and impact on our lives. While change drives growth, stability offers depth and resilience. How do we balance movement and stillness? From physics to personal experiences, we examine why overcoming inertia takes effort and why, sometimes, staying put has its own value. Join us as we quickly reflect on navigating change and embracing both action and rest.

In this episode, I explore the concept of equanimity—staying calm and balanced despite life’s ups and downs. I discuss how neuroscience explains emotional regulation, share insights from Buddha’s Brain, and reflect on my own ability to pause before reacting. I also offer practical tips to cultivate equanimity in everyday life. Because in the end, People Power Everything.

https://en.wikipedia.org/wiki/Equanimity

https://rickhanson.com/writings/books/buddhas-brain/

Ever wake up feeling emotionally off? We've all been there. This week, we explore how our brains and bodies react to stress, from hormone floods to negative news cycles. Learn practical tips to manage your emotions, reframe situations, and find calm amidst the chaos. Tune in for simple tricks to boost your mental and physical well-being.

References:

https://en.wikipedia.org/wiki/Status_quo_bias

https://greatergood.berkeley.edu/article/item/seven_ways_to_shift_your_difficult_emotions

https://my.clevelandclinic.org/health/articles/22187-cortisol

https://www.nature.com/articles/srep30187

https://www.sciencedirect.com/science/article/pii/S0306453022001846

https://greatergood.berkeley.edu/

https://www.health.harvard.edu/mind-and-mood/a-20-minute-nature-break-relieves-stress

https://en.wikipedia.org/wiki/Parasympathetic_nervous_system

In this episode, we explore the power of words, silence, and righteous anger. Inspired by Dylan Thomas, we reflect on when to speak, when to act, and how to channel rage into meaningful change. Can we transform frustration into unity and progress? Join us as we take a step back, embrace reflection, and remember: People power everything.