When everyday stress keeps stacking up, even a single email can trigger anger, anxiety, or a reaction you later regret. In this guest-hosted episode, personal leadership and mental well-being coach Shefali Khokhar explains how these repeated stress responses can become chronic and contribute to burnout.

Shefali introduces a practical mental fitness framework for shifting from the reactive “survival mind” into the calmer, clearer “sage mind.” You’ll learn three skills you can practice in daily life: noticing negative thought patterns, grounding yourself through focused sensory awareness, and choosing a more constructive response. She also explains how to adapt these practices depending on whether you are approaching burnout, experiencing clinical burnout, or moving through reintegration. The goal is not perfect positivity. It is a gentler, more effective way to meet difficult moments.

• Understand what mental fitness means and how it supports performance, relationships, and well-being
• Recognize when your survival mind has taken over
• Use negative emotions as signals without letting them control your response
• Practice a short sensory grounding exercise to interrupt a stress loop
• Shift toward curiosity, compassion, clarity, and constructive action
• Adapt mental fitness practices to different stages of burnout and recovery

00:00 Karina introduces Shefali and the focus on everyday mental fitness

00:48 What mental fitness means

01:15 How one stressful email can trigger an escalating reaction

02:35 How repeated stress can become chronic and contribute to burnout

03:07 The Positive Intelligence model of mental fitness

04:02 Survival mind versus sage mind

05:04 Skill one: noticing negative thoughts and emotions

06:16 Skill two: using sensory focus for self-command

07:18 Skill three: responding from the sage mind

08:19 Why this is not toxic positivity

09:08 A practical example of pausing and choosing a calmer response

10:18 Adapting the practices for burnout and reintegration

11:43 Practicing gently instead of aiming for perfection

• Positive Intelligence mental fitness model by Shirzad Chamine

Shefali Khokhar is an ICF-accredited Professional Certified Coach and Certified Positive Intelligence Coach. She helps clients strengthen personal leadership, navigate professional and personal transitions, communicate more effectively, and find greater mental balance and well-being.

• LinkedIn
• Website

What situation tends to pull you into survival mode, and what small sensory practice could help you pause before responding?

Mental fitness is the ability to respond constructively to challenges affecting your performance, relationships, and well-being. It involves noticing reactive thoughts and emotions, grounding yourself in the present moment, and choosing a calmer, more effective response.

Start by noticing the negative emotion without judging yourself. Then focus closely on a physical sensation, such as your breathing or the sounds around you, for approximately 20 seconds. This brief pause can interrupt the stress response and help you respond with greater clarity and intention.

Mental fitness exercises may help interrupt negative thought spirals, strengthen awareness, and support calmer responses. However, the right approach depends on your stage of burnout. During clinical burnout, gentle sensory grounding may be more appropriate than demanding cognitive exercises, and practices should be discussed with a qualified healthcare or support professional.

Back After Burnout is produced by the SwissCast Network, the only podcast network with podcasts produced in, for, or about English-speaking Switzerland.

Back After Burnout is for education and inspiration only and does not constitute medical, mental-health, legal, or employment advice. Every burnout journey is unique—always consult qualified healthcare and workplace professionals before acting on anything you hear. Resources shared are tools Karina has personally found helpful; they may not suit every listener. Use what serves you and leave the rest.

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Back After Burnout is a proud member and a production of the SwissCast Network

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One Step at a Time: Tina's First Session

Tina shows up to session one lighter than her health history call — her wrist and concussion have healed, and she's cautiously excited to finally be starting. She also admits a quiet fear: that she'll overshare, a habit she trained herself out of after people once told her it was too much. Danna waves that off immediately. No eggshells here. Give her everything.

So Danna starts where her gut told her to: sleep. Not because it's the flashiest symptom on Tina's list, but because bad sleep touches everything else — stress, eating, mood, all of it. Tina traces the thread back to her student years, when exam anxiety kept her brain too wired to rest, and she eventually started over-exercising just to knock herself out. Pregnancy brought real insomnia, and motherhood cemented it — even now, with her daughter sleeping in her own room down the hall, one small sound sends Tina into a spiral of "is she okay?" that can take an hour to climb out of. She's tried calming sounds, breathing apps, warm lighting — genuine tools, genuinely used — but by the time she's finally winding down, she's often too drained to give her husband the connection he's asking for, and the guilt of that adds one more thing keeping her awake.

Danna shares her own history here: years of rough sleep that only shifted once a functional medicine doctor found her amino acids, tryptophan especially, were rock-bottom. She sends Tina toward the same kind of testing, plus a referral for a doctor who can dig into the migraines, which may be pointing to histamine intolerance — something Tina hadn't connected to her skin flare-ups until this exact conversation.

Rather than a rigid tracking system, Danna asks for something looser: photos of meals sent whenever, no pressure, no report due. Tina immediately worries that being watched will change what she eats — order the fries or not? Danna tells her either answer is fine, and reframes the whole thing as a low-stakes experiment rather than a test to pass.

They close with two simple goals: book the doctor, and start the food-and-symptom photos. Tina leaves saying it feels doable — one thing at a time, starting with the thing hitting her daily life hardest. Danna's parting tip: get the clock out of the bedroom. She did the same years ago, for exactly the same reason.

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00:00 Starting the Journey

10:17 Sleep Fixes and Testing Plan

19:53 Coffee Cravings And Sleep

20:50 Food Diary For Histamine

32:01 Bonus Sleep Tools Wrapup

Mentioned in this episode:

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Want more?

If you're curious about the coaching strategies being used in each session, head over to our other podcast, Becoming a Health Coach. Megan and Danna debrief after each session and break down what's happening behind the scenes.

BHC Coaching Series - Tina's Playlist

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All Swiss Birth Stories Episodes

Alexandra, a footballer who moved to Bern six years ago, shares her pregnancy, birth and postpartum experience just seven weeks after having her son. She explains how she chose an English-friendly hospital in Bern (Salem Spital), how her history of concussion impacted her pregnancy and overall health and fitness journey, how an English language birth preparation course helped her and her partner, and what pregnancy felt like as an athlete. She also describes how a long labour led to an unplanned cesarean birth (C-section) that she and her partner chose together, with partner present, skin-to-skin and a family room stay. Alexandra covers cesarean recovery, breastfeeding challenges, postpartum midwife support, two weeks' paternity leave in Switzerland, and the practical things that helped most: rest (and loving people who kept telling her to rest), pre-cooked meals, fresh air and a supportive partner.

Inselspital's app mentioned in the podcast (Insel Health- Mama Care)

Alexandra's birth preparation class was with Mamamundo

1. What is pregnancy and postpartum recovery like for an athlete in Switzerland?

Alexandra, a footballer living in Bern, found pregnancy mentally challenging because she could no longer control her body, sleep and training the way she was used to. Her earlier concussion recovery taught her to accept her body's limits, and during postpartum she leaned on "rest, rest, rest" advice from her midwife, partner and family.

2. How do I choose a hospital and prepare for birth as an English speaker in Switzerland?

Alexandra discovered she had three hospitals within an eight-minute drive in Bern. She attended hospital information sessions and chose Salem Spital because English was an accepted language. She also joined an English-language birth preparation course and took an infant emergency first aid course with her partner.

3. What happens if your waters break before contractions start?

In Alexandra's experience, her waters broke six days past her due date. The hospital midwives invited her in, checked her, and offered the choice to go home to rest, since labour had only just begun. She notes that waters breaking is often not the emergency people expect. Always follow the guidance of your own midwife or hospital.

4. What is an unplanned cesarean birth (C-section) like, and how are decisions made in the moment?

After a long labour with little progress, Alexandra and her partner were given two options: a cesarean now or waiting to see if labour progressed. They took some time and chose the calmer, planned-style cesarean. Her partner was present, they opted for a clear window to see the birth, and she had skin-to-skin contact and initiated breastfeeding shortly after her baby was born. They then stayed together in a hospital family room.

5. What does postpartum support look like in Switzerland?

Alexandra describes a hospital stay of three nights after birth in a family room at Bern's Salem Spital, a postpartum midwife who prioritised rest, lactation consultant support for breastfeeding challenges, and (near) absent physiotherapy care. She also discusses the limits of two weeks' paternity leave in Switzerland and how family and friends helped with meals and freezer food.

Subscribe for more Swiss Birth Stories, Write a review, and share this podcast to help more parents in Switzerland and beyond find the show.

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Swiss Birth Stories shares personal birth experiences for education and support. It is not medical advice. Every pregnancy and birth is different, so please speak with your midwife, doctor or other qualified healthcare provider about your own care.

Mentioned in this episode:

Lilybee Doulas

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Discover more great podcasts at SwissCast.Network

The SwissCast Podcast Network is here to amplify the diverse voices and unique stories of Switzerland—all in English. Whether you're a Swiss local fluent in English, an expat, or simply curious about Swiss culture, SwissCast offers engaging content that speaks directly to you.

SwissCast Network

Every American living abroad has the right to vote in federal elections, yet every cycle, a meaningful number of ballots never make it home, not from apathy, but from a form that arrived late, a lost ballot, or simply not knowing a backup option existed.

Ada Shen from votefromabroad.org, who has spent over two decades helping Americans overseas register, request, and return a ballot, joins the podcast for a fully nonpartisan, procedural walkthrough of how voting from abroad actually works.

──────────────────────────────────────────

CHAPTER TIMESTAMPS

──────────────────────────────────────────

00:00 - Yes, Americans abroad can vote, and here's what's actually on the ballot

01:32 - The one form that registers you, requests your ballot, and updates your info

04:43 - Why "last resided" isn't a choice, it's a rule

09:27 - Getting your ballot by email, and the deadlines that matter this cycle

15:07 - The backup ballot almost nobody knows they can use

25:14 - Clearing up the biggest misconception: voting and taxes are separate

──────────────────────────────────────────

ABOUT THE GUEST

──────────────────────────────────────────

Ada Shen has spent over two decades helping Americans overseas navigate voter registration and absentee voting through VoteFromAbroad.org, guiding voters through registration, ballot requests, and the specific rules that apply to citizens living outside the United States.

──────────────────────────────────────────

ABOUT YOUR HOST

──────────────────────────────────────────

Arielle Tucker, CFP® & IRS Enrolled Agent with Connected Financial Planning, is a cross-border financial planner based in Switzerland helping Americans living abroad navigate U.S. taxes, international investments, and cross-border financial planning.

──────────────────────────────────────────

LOVE THIS EPISODE?

──────────────────────────────────────────

Follow the show and leave a rating on Apple Podcasts or Spotify, it's the single biggest thing you can do to help other cross-border families find this show.

──────────────────────────────────────────

ABOUT PASSPORT TO WEALTH®

──────────────────────────────────────────

Passport To Wealth® is the platform for current and aspiring US expats. We connect globally mobile Americans with vetted, licensed cross-border financial advisors, tax professionals, and relocation experts who understand the financial and legal complexities of life abroad.

──────────────────────────────────────────

LINKS & RESOURCES

──────────────────────────────────────────

Website: https://www.passporttowealth.com

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

LinkedIn: https://www.linkedin.com/company/passport-to-wealth

Visit VoteFromAbroad.org: https://www.votefromabroad.org

──────────────────────────────────────────

This episode is for educational purposes only and does not constitute tax, legal, or financial advice. Individual circumstances vary. Consult a qualified cross-border financial professional before making any financial or tax decisions.

──────────────────────────────────────────

Mentioned in this episode:

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Free Scoping Session with Linda

"The System Looked Great on Paper"

Your new process looked logical, clear, and complete, but your team quietly stopped using it. In this episode, Linda explains why good systems still break and the three questions that help you repair the conditions around them.

What You'll Learn:

The Hook: Why a well-documented process can fail within weeks of rollout.

Reality Check: How one growing company's new system collapsed because the team understood what to do, but not why it mattered.

The Shift: A process only survives when the culture, trust, and real decision-making structure support it.

The Move: Three questions to ask before introducing or repairing a process:

• Does the team understand why, not just what?
• Does the process fit how decisions actually get made?
• Who is most likely to break the process first, and why?

The Wrap: The real system is what people do when work gets busy and the easier path is available.

Key Takeaway: A process that looks great on paper is only a plan until it works in the reality of your team's day.

Ready to build processes that work beyond the planning stage? Visit https://www.lindavanegmond.com/ and subscribe wherever you listen to podcasts.

FAQs This Episode Answers:

Q: Why did our new process fail even though it was well designed?

A: The team may have understood the steps without understanding the problem they solved. When the new process felt slower, people returned to the old way because its purpose was not clear.

Q: How do I repair a process my team has stopped using?

A: Explain why the process matters, align it with how decisions really happen, and involve the people whose work it makes harder.

Q: How can I tell who is most likely to break a new system?

A: Look for the person whose workload, habits, or role gives them a genuine reason to skip a step. Talk with them before rollout and adapt the process to their real workflow.

The SwissCast Podcast Network is here to amplify the diverse voices and unique stories of Switzerland—all in English. Whether you're a Swiss local fluent in English, an expat, or simply curious about Swiss culture, SwissCast offers engaging content that speaks directly to you.

Our mission is simple: to create a space where Swiss life and English voices connect, bringing you meaningful conversations, expert insights, and compelling stories from all over the country.

Our podcast shows are made by, for, or in Switzerland and range from Health, Business, Career, Travel, and more.

Mentioned in this episode:

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What happens when your own body keeps throwing you curveballs — burnout, single motherhood, perimenopause symptoms nobody warned you about — and coaching becomes both your business and your survival tool?

Megan and Danna sit down with Vanessa Gaitlin, an IIN-trained coach (and one of Megan's earliest connections in the coaching world) who's spent over a decade rebuilding her practice around her own hormone chaos. Vanessa's coaching origin story starts with a very specific craving: hamburgers and Coca-Cola, eaten compulsively while working an exhausting corporate marketing job. A coach helped her trace that craving back to homesickness, not willpower, and Vanessa was hooked on the idea that food is never just food.

From there, her business has shifted shape again and again — emotional eating coaching, a hard niche into "no weight loss talk, ever," corporate wellness workshops, ghostwriting for a supplements brand, and a genuine burnout so severe she couldn't hold a plank or follow a friend's story. She's candid about the anxiety attack that landed her in a doctor's office, and how that crash led her into yoga, breathwork, and nervous system work almost by accident.

The back half of the conversation gets into the messier reality of perimenopause: Vanessa describes years of vaginal pain and insomnia dismissed by doctors because she was "still getting her period," and how she eventually pieced together her own answers through a menopause-focused yoga teacher, a hormone-cycle certification, and — eventually — a gynecologist who actually listened. Now she works exclusively with women in perimenopause and menopause through her seven-week group program, Back to Her, blending food, nervous system work, and community accountability.

Vanessa also shares her clearest business advice: niche into what you've personally lived (not just studied), always have three offers ready to go, and market what your client will gain — not what you're willing to give. It's a grounded, funny, occasionally TMI conversation about what it actually looks like to build a coaching business while your own hormones keep rewriting the rules.

00:00 Meet Vanessa Gaitlin

01:44 Coaching Menopause Wellness

03:54 From Corporate to Coaching

15:32 Burnout Recovery and New Niche

30:10 Menopause Wake Up Call

31:04 Hormone Education Overload

34:55 Niche Marketing Newsletters

45:04 Group Program Offers Wrap

Mentioned in this episode:

Becoming a Health Coach is a proud member and production of the SwissCast Network

The SwissCast Podcast Network is here to amplify the diverse voices and unique stories of Switzerland—all in English. Whether you're a Swiss local fluent in English, an expat, or simply curious about Swiss culture, SwissCast offers engaging content that speaks directly to you.

Check out more great podcasts on the SwissCast Network

Got 10 Minutes? Creatine Is Not Just for Gym Bros

Megan's stirring creatine into her morning coffee. Danna's done a few rounds with it herself. And both of them are done letting the gym bro reputation put women off what might genuinely be one of the most useful supplements on the market. This one's a rapid-fire myth-bust — what creatine actually does, why it's suddenly showing up everywhere in the women's health space, and what happens when you jump straight to 20 grams on an empty stomach. (Spoiler: don't be Danna.)

What You'll Learn:

1. Why creatine is the most well-researched supplement we have — and why women largely ignored it until now
2. What creatine actually does in your muscles (hint: it's not magic, it's more reps)
3. The brain connection — how creatine crosses the blood-brain barrier and what that means for focus, clarity, and perimenopause brain fog
4. The dosing breakdown: 3–5g for muscles, higher for brain benefits — and why you need to go slow
5. The bloating and nausea myth — busted, with nuance, and a cautionary tale from Danna
6. Why creatine monohydrate is all you need — no fancy versions required
7. How Megan uses it cyclically based on her cycle (and why she doesn't need it when she's ovulating, thank you very much)

That's your 10 minutes. Don't slam 20 grams on an empty stomach. Don't be Danna. Start low, go slow, and maybe add it to your coffee.

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00:00 Creatine Hype Explained

01:31 How They Use It

02:32 Muscle vs Brain Benefits

05:10 Rapid Fire Myths and Dosing

07:59 Side Effects and Final Tips

Mentioned in this episode:

So Frickin' Healthy is a proud member of and produced by the SwissCast Network

Discover more great podcasts for English-speaking Switzerland

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A YouTuber built a channel documenting American life in Germany, then leveraged it into an actual self-employment visa, and eventually German citizenship, without ever going through a traditional employer sponsor.

Donnie Ashburn, a dual American-German citizen and content creator, joins the podcast to walk through his path from dependent visa to self-employment to citizenship, and what he'd tell anyone considering the same route.

──────────────────────────────────────────

CHAPTER TIMESTAMPS

──────────────────────────────────────────

00:00 - Quitting two jobs, traveling nine months, and landing in Germany by chance

02:43 - COVID and the moment "backup plan" stopped being hypothetical

08:10 - What Germany's self-employment visa actually required, dollar for dollar

21:18 - Why becoming self-employed meant giving up his wife's EU Blue Card

23:11 - The real bureaucratic weight of running a business in two countries at once

27:35 - Why he pursued German citizenship as insurance, not just a milestone

──────────────────────────────────────────

ABOUT THE GUEST

──────────────────────────────────────────

Donnie Ashburn is a dual American-German citizen and content creator living in Germany's Pfalz region. He built a YouTube channel documenting life as an American in Germany, later turned that platform into a self-employment visa, and became a naturalized German citizen in 2025. He now helps other content creators navigate Germany's self-employment visa route.

──────────────────────────────────────────

ABOUT YOUR HOST

──────────────────────────────────────────

Arielle Tucker, CFP® & IRS Enrolled Agent with Connected Financial Planning, is a cross-border financial planner based in Switzerland helping Americans living abroad navigate U.S. taxes, international investments, and cross-border financial planning.

──────────────────────────────────────────

LOVE THIS EPISODE?

──────────────────────────────────────────

Follow the show and leave a rating on Apple Podcasts or Spotify, it's the single biggest thing you can do to help other cross-border families find this show.

──────────────────────────────────────────

ABOUT PASSPORT TO WEALTH®

──────────────────────────────────────────

Passport To Wealth® is the platform for current and aspiring US expats. We connect globally mobile Americans with vetted, licensed cross-border financial advisors, tax professionals, and relocation experts who understand the financial and legal complexities of life abroad.

──────────────────────────────────────────

LINKS & RESOURCES

──────────────────────────────────────────

Website: https://www.passporttowealth.com

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

LinkedIn: https://www.linkedin.com/company/passport-to-wealth

Subscribe to Donnie's YouTube channel: https://www.youtube.com/@PassportTwo

──────────────────────────────────────────

This episode is for educational purposes only and does not constitute tax, legal, or financial advice. Individual circumstances vary. Consult a qualified cross-border financial professional before making any financial or tax decisions.

──────────────────────────────────────────

Mentioned in this episode:

Click here to subscribe to our newsletter

Pre-order "The Expat Money Playbook"

Passport to Wealth is a proud member of the SwissCast Network

Discover more podcasts for English-speaking Switzerland

SwissCast Network

Find your cross-border expert on the Passport To Wealth® directory

Pre-order "The Expat Money Playbook"

Running on Empty: Tina's Health Coaching Journey Begins

We're doing it again. Last time, we opened the doors to real health coaching sessions with Joanna, and so many of you told us how much it helped to hear coaching in action — not the polished version, the real one.

So we're back for with another awesome woman. Over the next several episodes, you'll hear real coaching conversations between Danna and a client we're calling Tina. Nothing scripted, nothing cleaned up.

Meet Tina

Tina is a working mom navigating the kind of full-plate exhaustion so many of you know — a purpose-driven career in female health, a 2-year-old daughter, and a body that's been quietly sending up flares for years. Subscribe so you don't miss a chapter of her story.

Chapter One: The Health History

Tina walks in already fluent in taking care of everyone but herself — the friend people call, the one who tells others it's okay to ask for help, even as she struggles to take her own advice. She loves her life and her purpose-driven work protecting pregnant women and newborns. She's also running on empty, and before any symptoms come up, what surfaces first is guilt: over daycare hours, over comparing herself to friends with more support, over needing help at all.

Danna traces when each piece of Tina's health history started. Sleep issues go back to childhood night terrors, once managed by movement routines that vanished along with her free time. Digestive trouble traces to a teenage eating disorder that took years to move past, though her digestion never fully recovered. Layer on chronic deficiencies severe enough to require years of IV iron infusions, a new endometriosis diagnosis, and a family history of breast cancer that spikes her anxiety every screening season — and it's clear why Tina feels like she's standing in a hole, unsure which thread to pull first.

Danna's answer: don't start with food. Start with stress and sleep, because nothing else sticks on an empty tank. She names something Tina's been fighting alone — that knowing what's healthy and living it out are two different skills. All doctors have a doctor. All health coaches have a health coach. Nothing gets fixed in this first call, but a plan starts taking shape, and a woman who spends her career advocating for others finally lets someone advocate for her.

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Leave us a Voicemail

Join the So Frickin' Healthy Community

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00:00 Welcome and Goals

00:51 Why Coaching Now

06:58 Mom Guilt and Stress

08:07 Sleep and Gut Deep Dive

16:43 Holistic Plan and Wrap Up

Mentioned in this episode:

Want more?

If you're curious about the coaching strategies being used in each session, head over to our other podcast, Becoming a Health Coach. Megan and Danna debrief after each session and break down what's happening behind the scenes.

BHC Coaching Series - Tina's Playlist

So Frickin' Healthy is a proud member of and produced by the SwissCast Network

Discover more great podcasts for English-speaking Switzerland

SwissCast Network

Missed an episode?

Don't worry, we've got you covered.

SFH Coaching Sessions - Tina's Playlist

Your next step is just one click away

Think of it as a coffee date, minus the awkward small talk. Book your free discovery call with Danna today.

Organilicious - Danna, Functional Medicine Health Coach

Welcome to another coaching series where we do a coaching debrief after a real coaching session.

Let's meet Tina - this is her Health History.

Chapters:

00:00 Welcome and Goals

00:51 Why Coaching Now

06:58 Mom Guilt and Stress

08:07 Sleep and Gut Deep Dive

16:43 Holistic Plan and Wrap Up

Mentioned in this episode:

Missed an episode?

Don't worry, we have you covered.

Listen to all of Tina's debrief episodes - Playlist

Check out So Frickin' Healthy

Find full, real-time coaching sessions with Tina on our other podcast, So Frickin' Healthy.

Listen to Tina's full coaching sessions on So Frickin' Healthy - Playlist

Becoming a Health Coach is a proud member and production of the SwissCast Network

The SwissCast Podcast Network is here to amplify the diverse voices and unique stories of Switzerland—all in English. Whether you're a Swiss local fluent in English, an expat, or simply curious about Swiss culture, SwissCast offers engaging content that speaks directly to you.

Check out more great podcasts on the SwissCast Network

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