If you’re exercising hard on a regular basis, you expect to see the scale reflect this. And when it doesn’t, it can feel like, “what’s the point?” In this episode, I’m telling you what the point outside of the scale is and how to measure better results.

It’s so easy to let the scale become the be- and end-all of the results of your exercise routine. But when you shift your perspective on what the results you’re expecting are, it completely changes the exercise and nutrition game.

What you need to do is sit down with yourself and have an open and honest conversation about what you want. Set out realistic goals: Is your goal to lose weight? To feel better in your body and mind? To gain lean muscle mass?

When we decide what our true goals, we can explore alternative ways to measure results that don’t rely on stepping on the scale. In my coaching programs, we don’t use the scale. In fact, we measure results using progress pictures because while you may be losing weight, you’re also likely gaining lean muscle mass in the process. This changes the composition of your body without having much effect on the scale.

One of the best ways for me to approach exercise and nutrition is to do it because it makes me feel good. When we work out and eat well because we love the way it makes our body and mind feel, it completely revolutionizes everything. In fact, how your body changes or doesn’t change stops mattering because all that does matter is how you feel.

The other aspects of exercise I mention in this episode are the titration method of working out and what happens when your mind and body awareness combine. When you implement both of these methods and ways of thinking, the results that you WANT to see will be the results that you DO see.

What if the goal is truly not weight loss on the scale, but gaining some muscle mass and slowly losing some body fat? Let me know in the comments on the episode page how that was for you!

• Why it’s so important for you to love yourself where you are
• Why the scale isn’t the best reflection of your results
• What happens when you decide what your true goals are
• What happens to your mind and body when exercise feels good
• What the titration method is
• How you can combine mind and body awareness to achieve the results you want to see

“If you continue to do the same things, you’re going to continue to get the same results and/or the same thoughts.” (5:02)

“The best that we can do is we can feed ourselves in a way that we are slowly adding some lean body mass and we are slowly decreasing our body fat mass.” (10:03)

“When we’re trying to get results, ebb and flow is going to allow us to sustain this forever.” (15:27)

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If you struggle with low body confidence, you’re not alone. But that doesn’t mean you can’t learn to love your body where you are now! I’m joined by Dr. Sonia Wright, The Midlife Sex Coach, to talk about how to grow your body confidence by embracing pleasure.

Dr. Sonia is a board-certified radiologist, a sexual counselor, and a certified life coach (not to mention she’s also worked in a sex toy store). Working with Dr. Sonia is like working with three experts at once.

She will help you understand your sexual difficulties from different perspectives and use her medical knowledge, sexual counseling skills, and coaching tools to construct a holistic approach to resolving your difficulties.

There is no other sex coach like Dr. Sonia!

On this episode of Life Coaching for Women Physicians, Dr. Sonia and I are talking about how you can actually learn to have confidence in your body through exercise and sex. Yes, sex! If you’re thinking you’re nowhere near confident enough to have sex - listen up.

Dr. Sonia shares why it’s so important for you to love yourself. Where you are now, where you’ll be tomorrow, and wherever you are on this journey called life. I promise you that when you stop focusing on the destination and start enjoying the journey, your whole life happiness will improve.

We know how easy it is to say you’ll wait to do something until you’ve lost weight. But both Dr. Sonia and I believe that you shouldn’t wait until you lose weight. Do those things you want to NOW, wherever you are.

So what can help us gain body confidence where we are now? Dr. Sonia explains how exercise impacts our body confidence because it helps us feel strong and comfortable in our bodies. She also shares how feeling comfortable with your sexuality will increase your body confidence.

Owning your sexuality is empowering! It’s that connection to your pleasure center that helps improve your body confidence. You can start building pleasure into your everyday life in non-sexual ways as well, such as keeping a clean workspace or taking a long, luxurious bath.

I want you to spend some time creating pockets of pleasure in your everyday life. Whether you do this by decluttering your home or taking time to explore your sexuality, I want to know. Let me know in the comments on the episode page how that was for you!

• Why it’s so important for you to love yourself where you are right now
• How to enjoy the journey your body is on
• Why you shouldn’t wait until you lose weight to do what you want to do
• How exercise and athletics helps you believe in your body
• What happens to your confidence when you own your sexuality
• How to create pleasure in your everyday life

“People just want to leave the situation that they’re in and get to a new situation. But so often, you bring the same issues with you. If you decide you need to lose 20lbs and you do that and you lose 20lbs, you’re still the same person with a lot of the same issues, you’re just in a smaller body now.” (4:45)

“You can’t hate your way to a goal.” (7:12)

“Exercise, general pleasure, and sex allow us to get into our body and learn how to be comfortable in our body. And if we can be comfortable in our body, there will be a lot less buffering as well. However, you can get to that place of pleasure is important.” (22:46)

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If you, like me, struggle with that all-or-nothing thinking, you are absolutely not alone. In this episode, I’m introducing you to The Gray Zone, the space that exists alongside the all-or-nothing zones.

This space of all-or-none thinking is where we’re conditioned to live. You know the thinking I mean, where you either do something perfectly or you don’t do it at all. Whether that’s a diet, new exercise routine, even being a pet owner.

I challenge you to start unlearning these old beliefs and habits. It doesn’t have to be all-or-nothing. And when we exist in these extreme thought distortions, we tend to end up disappointed in ourselves and our lives when we don’t stick to our original plan.

The Gray Zone is that space that exists outside of your all-or-nothing thinking. It feels uncomfortable for us because, especially as perfectionists, we’re not used to letting ourselves exist in a space that isn’t all the way done. The Gray Zone is where we allow ourselves to be, even and especially when we don’t hit that “all” state of being.

This is why it’s important to have a Plan B. Your Plan B exists in The Gray Zone. Your Plan B is making the best out of every moment and not beating yourself up if Plan A didn’t go as you thought it would.

Your Plan B is going for a ten-minute walk when you didn’t make your 6 am workout. Or your Plan B is chasing after the kids when you didn’t fit your strength training in. Your Plan B is allowing yourself to eat one brownie that wasn’t in your Plan A and not feeling guilty about it, even when your initial instinct is to eat the rest of the tray.

Your Plan B is taking stock of your journey and enjoying the ride more than the end goal. This is what The Gray Zone is. Your all-or-none thinking is not serving you. Not now and definitely not longterm. It’s time to get comfortable with The Gray Zone.

For just one minute, even if it’s just for today, I want you to think about a time or a situation in your life where you tend to go extreme. I want you to ask yourself what it would feel like if you just pull back a bit. Let me know in the comments on the episode page how that was for you!

• What happens when you unlearn old beliefs of all-or-none thinking
• How simple but extreme thought distortions can lead to huge disappointment in our lives
• Why the gray zone feels uncomfortable
• What exists in the gray zone
• What happens when you focus on doing the best in every moment
• Why you should always have a Plan B
• Why the journey is more important than the end-goal
• Why all-or-none thinking is truly not serving you

“When we are at the end of nothing, that actually can feel more comfortable than being in the gray zone because the nothing zone is one we have practiced many times.” (7:50)

“The ten-minute walk is going to be beneficial to your health, no doubt, but it’s going to be even more beneficial to your mind because we are retraining your mind to say, hey listen, no big deal! We don’t have to live at the all range of all-or-nothing today, we can live gray today. We can go gray.” (13:25)

“Because the end product really means nothing if you’re not enjoying the journey. Finding the enjoyment in the journey is going to create the product that you want in the end.” (17:37)

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If you’re anything like me, resisting the urge to eat something you normally wouldn’t is a really difficult thing to do! Over the years, I’ve gotten better at navigating these urges, though I do sometimes give in. I’m joined by Dr. Ellen Cooke, founder of Circle of Hope and an oncologist, who explains how you can use meditation to help overcome urges.

Dr. Ellen Cooke grew up in multiple locations in the U.S., before settling in Belton, Texas for high school. She attended the University of Notre Dame as an undergraduate, obtaining a B.S. in Preprofessional Studies, with a second major in Theology (the appreciation of all things spiritual goes back to my roots). 

She was then engulfed in left-brain thinking for 4 years of medical school at Texas A&M College of Medicine, followed by 5 years of postgraduate training in Radiation Oncology at Methodist Hospital in Houston, Texas, and the University of Utah in Salt Lake City, Utah. 

Ellen now resides in Wichita, Kansas with her husband, Justin, and 3 children, where she practices clinical medicine in the treatment of patients with cancer using radiation.  She is a certified to meditation teacher through the Mindfulness Center in Bethesda, Maryland.

But what actually causes an urge? The first thing I explain to you in this episode of Life Coaching for Women Physicians is what an urge is and how it’s connected to your willpower. What helps combat urges for me and Ellen is meditation.

Occasionally giving in to your urges to eat something you haven’t accounted for is not always a bad thing. Both Ellen and I are big advocates for intermittent fasting and listening to your body. You should also follow The Hunger Scale to figure out if you’re actually hungry or just bored.

Ellen has created an incredible meditation for my community that helps you recenter in the present moment to resist urges. It’s important to remember that this isn’t a once and done approach. Bettering yourself is a lifelong process and that includes navigating your way through food urges.

Spending time in nature is something that helps me and Ellen be more present in our bodies. It’s even better if you can meditate surrounded by nature - it’s a really grounding practice. 

Regular meditation helps you live your life present and in your body all the time. When you’re more aware of your body, including your own Hunger Scale, you can more successfully navigate your urges.

I want you to eat a raisin mindfully. Ellen explains how to do this during the episode, but you want to savor and make every bite of that raisin last. It’s a true experience! Let me know in the comments on the episode page how that was for you!

• What an urge is
• How you can incorporate meditation into your everyday life
• What the connection between willpower and urges is
• Why you should allow the occasional urge
• How meditations can help you navigate through your urges
• Why bettering yourself is a lifelong practice
• How spending time with nature can help you be more present
• What happens when you live life present and in your body
• How noticing your hunger scale can help you satisfy your urges

“Once you get to a place where you’re slower, you’re allowed to bring rational thought back in. And you’re not going to be acting on some quick, fast feeling.” (8:24)

“Your whole psyche and your attitude towards your life is dependent on how you treat yourself and I do think meditation helps with that.” (14:50)

“What you’re wanting to accomplish is being more mindful which means more present in this moment.” (22:16)

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One of the biggest problems women face is feeling compelled to let loose on the weekends. We go wild, eat what we want, drink what we want, and indulge ourselves more than we do through the week. Let’s talk about how we can reprogram our brains so we stop doing this.

First things first. If this is a chief complaint you are familiar with, I want you to stop feeling guilty and stop judging yourself for falling off whatever wagon you’re on throughout the week. We are actually programmed to treat the weekends as this special time where we can let loose and enjoy ourselves.

But it is absolutely possible to make the weekend less powerful. I get it, though. When you’re working hard through the week, following a strict diet and exercise plan, and keeping a tight ship in every aspect of your life, it’s easy to make the weekends into this special, revered time off.

The first thing you need to do to stop losing all your progress on the weekend is to stop making them into that special light at the end of the week. By creating more excitement, pleasure, and community every day, instead of just at the weekend, you’re removing that temptation that comes around with Saturday and Sunday.

I’m not saying that what you do on the weekends is bad. I don’t believe any food is bad and you can enjoy it all in moderation. But keeping the weekend free-for-all at bay is something many women struggle with. This is why I urge you to learn to listen to your body and start eating intuitively and based on your body type.

I am also a huge advocate of falling in love with yourself where you are right now. Your body is the only one you have and showing it love is so vital to long-lasting and overall success.

One way you can approach eating a larger, blow-out meal is to work a Power Meal into your week. This is a meal where you don’t track or count anything about it, it’s just something that you enjoy for the sake of enjoying it. You should see what having this meal does to your mental, physical, and emotional health, too!

How can you find pleasure in your everyday? I want you to take some time to reevaluate how you can make every day special, not just the weekends. Let me know in the comments on the episode page!

• Why you should stop judging yourself for treating the weekends as special
• How you can make the weekend less powerful
• Why we make the weekends so special
• How to create more excitement, community, and more pleasure in your everyday life
• Why our weekends become a free-for-all
• What happens when you love and accept yourself where you are right now
• What a Power Meal is and what it does to your body

“If the weekend is so powerful, that’s okay. But guess what? We have to even out the playing field. So we have to make the weekdays equally as powerful.” (6:46)

“If you’re able to navigate urges and you’re able to fall into this new vision of evening out the playing field, guess what’s going to happen? You’re not going to have the problem anymore of the weekends derailing you.” (18:42)

“You deserve to love your body. It’s not going to happen overnight, it’s not something that you’re going to be able to flip the switch. It’s going to take work.” (21:37)

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With so many diets and eating plans out there, it can be confusing, maybe even impossible, to know which one you should follow. By the end of this episode, you’ll know which plan you should follow definitively. Ready to change your life?

You are a unique person and your body has personalized needs. Maybe you don’t do well with dairy, maybe you feel best when you eat a lower carb or maybe having one single can of Coke a day will help you reduce sugar in your overall diet. Before we go any further, you need to recognize that you are unique - so should your diet be.

Most diets fail because we approach them with an all or nothing mindset. Either we follow it perfectly or, hey, what’s the point. Not only is that not sustainable, but those diets also aren’t structured with YOU in mind. 

What food plan should you follow, then? I’m a firm believer in learning how to listen to your body and eating what you want, when you want. This is intuitive eating, something that we are all born with the ability to do.

It’s about taking a gradual approach to making changes in your diet, not a massive overhaul. Another benefit of taking it slow is that you need to give yourself time to fall in love with your body. Yes, you could go on a crash diet and lose 35lbs, but when you look in the mirror, will you still wish you looked different? Go slow and fall in love.

I love to promote what I call The Hunger Scale. Eating when you feel hungry, but not ravenous, and stopping before you reach full. Your body will learn what hunger feels like again.

On this episode, I’m also talking about how emotional eating links to intuitive eating, how to designate foods into “sometimes” and “all-the-time”, and why you need to figure out your body type, goals, and lifestyle in order to be successful.

I want you to take my Body Type Quiz. Then, with this information, list out what your health goals are and how these tie into your lifestyle. Let me know in the comments on the episode page!

• How to know yourself as a unique individual when it comes to what you should eat
• Why you don’t need to have an all or none mindset
• What food plan you should follow
• How you can make sustainable change to your diet plan
• Why you should go slow in order to fall in love with your body
• What a hunger scale is
• How emotional eating ties into intuitive eating
• What “sometimes foods” and “all-the-time foods” are and why you should make a list
• Why you need to detail your body type, goals, and lifestyle

“The truth is that what’s going to work for you isn’t necessarily going to be written in a book.” (4:34)

“If your lifestyle eating plan is not going to balance out with the goal you want, then it’s not going to be a good eating plan or a good goal for you.” (10:35)

“You can train your body to be hungry whenever you want to train your body to be hungry.” (19:01)

“You don’t have to be confused on what your food plan is because you get to decide what the food plan is.” (29:02)

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You’re working so hard, going to the gym 3 times a week, eating well, but it seems like no matter what you do, nothing’s happening. Your weight is staying exactly where it was before. This chief complaint is so common, so let’s explore.

I’m joined by Doc, an anonymous doctor who shares her lifelong weight loss struggles with me. She opens up about how she started a weight loss journey that was at first successful, but she’s been at a plateau for a while now, and can’t seem to budge that scale. Despite being the strongest she’s ever been, working out with a personal trainer 3 times a week, and eating well, the number isn’t going down.

Doc is obviously frustrated. She feels like she’s sacrificing so much of her life and money to be in the gym, but she’s not getting any return on her investment. Doc says that she’s the strongest and the healthiest she’s ever been, despite the scale’s lack of movement. 

When I ask her how she’d view herself if the scale didn’t exist, Doc says she’d be much happier with the progress she’s made. She feels like she’s so much stronger than most women, that she can bench press 200lbs, more than any women even weigh. Doc understands that she needs to come to terms with where she is right now before she can see that downward tick on the scale.

Doc believes that seeing the number on the scale go down is the only measurement that matters. She feels it’s positive reinforcement, and when it doesn’t happen, she feels discouraged and is more likely to fall into unhealthy habits, make unhealthy choices, or go out to eat multiple nights in a row.

When Doc experiences this, she’s repeating the story that she’s never going to lose weight to herself. This becomes, in essence, the truth, because she doesn’t believe that she’s capable of losing weight. So she’s perpetuating this cycle.

In order to break this cycle, the first thing we need to do is show ourselves love for where we’re at right now. Next, we need to reevaluate what expectations we have for ourselves. For Doc, when she realized that she’s made incredible progress in her fitness journey and sets new goals related to her training and how she’s feeling, her entire perspective shifted.

I’m not saying you’ll never experience doubts or frustrations about your weight loss journey. But when you change your outlook about why you’re training and what matters most - your overall health - the number on the scale becomes less important.

I want you to throw your scale in the back of the closet and start evaluating your training and fitness journey on less superficial statistics. How does this make you feel? Let me know in the comments on the episode page!

• How you’d see yourself if the scale didn’t exist
• Why you need to come to terms with where you are right now 
• How to reframe the fact that the scale gives you positive reinforcement
• What happens when you believe the negative stories you tell yourself that you’re never going to lose weight
• Why you need to show yourself love
• How to reevaluate your expectations of yourself
• What happens when you change your outlook about why you’re training

“Despite me being overweight, by definition, and being obese by BMI definition, my lab numbers do look good.” (9:56)

“So the question is: are you willing today to start adopting the thought of “this is all worth it?” (27:51)

“Your result is that you are going to reach every goal you want to because you’re operating from that place of happiness.” (28:39)

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Knowing your specific and unique body type will make setting realistic goals that you actually reach possible. First, you need to learn to listen to and trust your body. This episode is about setting realistic G.O.A.L.S. for your body type.

First things first. Do you know your body type? If you don’t, I want you to head over to my website and take the body type quiz that pops up. This episode of Life Coaching for Women Physicians is all about setting goals to achieve YOUR optimal health.

There are three different body types, but we don’t necessarily fall into one specifically. I explain what the body types are and what some of the characteristics of each are. Did you know that if you want to actually achieve a goal and sustain the result, especially when it’s body-related, your goal needs to be realistic and specific?

When we work together, I focus on G.O.A.L.S., not goals. Let’s break down what this means.

How often do you let yourself feel hungry? Allowing yourself to feel that hunger, actual hunger, deep in your belly is the first step to succeeding with intuitive eating. When we do that, we can finally start listening to the queues our body is giving us.

Next, I want you to think about how often you eat to the point where you feel sick. From now on, I encourage you to eat two fewer bites per meal. So if you normally clear your plate, which our moms always taught us to do, leave two bites behind. It might surprise you that you will still feel full, even with food left behind on the plate.

Now we need to talk about a currently hot topic: emotional eating. So often, we eat when we’re not hungry in order to not feel our feelings. I want you to focus on what you’re feeling because feelings aren’t a bad thing! They’re there for a reason.

I also want you to stop relying on your willpower because I can pretty much guarantee that you will give in at some point. Instead, I want you to practice the above steps so that it’s not only willpower standing between you and overeating.

Let’s talk about exercise. You know I’m a huge advocate for moving your body in whatever way that makes you feel good. So find an exercise that works for you, and while you’re at it, try to include strength training at least twice a week. It’s good for you!

Lastly, ladies. Ditch the perfectionism. It doesn’t have to be all or nothing. If you overeat or don’t feel like exercising, it’s okay. Just make sure your next choice is in line with your goals. You don’t have to wait until Monday!

What were you built to do? What is the first goal you can pick that’s going to take you one step closer to optimal health? Let me know in the comments on the episode page!

• How you can view your unique body and set goals for your optimal health
• What the different body types are
• How setting realistic goals helps you sustain 
• What it means to set your G.O.A.L.S.
• Why you shouldn’t eat until you feel hungry
• What happens when you take two fewer bites per meal
• How to accept your feelings and actually feel them
• What happens when you rely on your willpower
• What the best exercise for your body type is
• Why you should ditch perfectionism
• How to get back on track before Monday

“It’s all real, but it’s all about accepting our unique bodies. That doesn’t mean that we can’t set goals.” (11:57)

“Any external source that takes away negative emotion typically gives us some amount of dopamine, that’s what we call buffering, and that’s basically what we’re talking about when we say we’re not allowing our feelings.” (14:09)

“By navigating the urges and not relying on willpower, what happens is our desire for food, typically, decreases. And when our desire for food decreases, we are not going to have as much emotional eating.” (16:36)

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If you’re among the group of women who believe they can’t achieve a normal BMI, you’re not alone. But did you know that there is a serious flaw in the BMI chart? We’re exploring that in this episode of Life Coaching for Women Physicians.

The BMI chart has a purpose. As a tool for the general population, it’s a decent overview of how over/under/normal weighted someone is. But you know what it doesn’t do? It doesn’t take into account our individual body types, muscle mass, or health.

I have worked with women who are a normal BMI weight, but they don’t have good body health. I’ve also worked with women classed as overweight and even obese who actually achieve excellent body health. What I’ve determined is that everybody is different and we just need to embrace ourselves as the unique individuals that we are.

I’m a big advocate of learning to eat intuitively. That means listening to your body when it comes to when what, and how much you eat. Your body knows what it wants to eat and it will tell you what foods make it feel the best. It even lets you know when you don’t need to eat any more food!

I would also recommend finding out what your body type is. There are three main body types and you can also be a combination type. By determining this, you can start embracing your individual self and honoring how you can best take care of you. Figuring this out can also help you with your long-term health goals.

Find a way to make exercise work for you. So many women fall victim to exercising solely to reach that “normal” body weight on the BMI, but I encourage you to exercise because it’s good for your overall health. The only aspect I would strongly suggest, though, is to build a strength training element to your regular routine.

What’s your body type? Ask yourself if you’re willing to accept a body composition that isn’t optimal in order to achieve a lower number on the scale? Let me know in the comments on the episode page!

• Why the BMI chart is flawed
• What happens when we embrace ourselves as unique individuals
• Why your BMI might not determine how fit and healthy you are
• How to become an intuitive eater
• How you can start embracing your individual body type
• Why you should include a strength training element in your fitness routine
• How determining your body type can help you figure out your long-term goals

“I used to think that there was something wrong with me because I wasn’t sitting pretty right in the middle range of the BMI. I’ve spent years thinking that something was wrong, that my body was broken.” (6:23)

“Nobody ever told me that it is okay to weigh more than everyone else and you can still be very fit.” (14:59)

“There is not one body type that is more favorable or better than the next.” (17:41)

“You cannot become an intuitive eater if you aren’t willing to trust yourself. When you trust yourself, what you’re saying is that you know how to feed your body.” (22:38)

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Facing a decision about whether to leave your job for a new one or stay put is a common problem that arises for many women physicians. There’s a certain level of fear of the unknown. But there is also a worry that your reputation will suffer and wondering what other people will think.

I’m joined by a female physician at a teaching hospital where she feels unappreciated and neglected at her job. A new position at a community hospital in a beautiful part of the United States is available for her. The new role would involve relocation and a substantial raise, but she would lose the titles and prestige she currently has.

There is a lot of pressure put on this physician, by herself, in regards to hurting her national reputation. She feels like others would judge her for leaving a teaching position. Her biggest concern is losing her titles and feeling ashamed at national conferences when she can’t refer to her University.

We approach this chief complaint by eliminating one factor of The Problem. Doing this actually made the decision-making process a lot clearer. But I would still recommend writing out a pro and con list of this decision as this lets you see, in black and white, how each decision stacks up.

There is definitely a high level of fear surrounding this decision, especially the fear of the unknown and what others would think. I help this physician through a visualization where she took the new job. In this visualization, she realized that she wouldn’t be giving the prestige of the titles up - in fact, she would be gaining so much.

We have identified the biggest concern holding this female physician back. It’s still a very personal decision that she needs to make with her husband and family. But by knowing how to look at the Chief Complaint from other perspectives, this physician is ready to tackle the decision.

Are you ready for people to make incorrect judgments of you in order to make a career move that impacts your titles? Are you willing to look at the other side of things? Let me know in the comments on the episode page!

• How your reputation could be nationally hurt
• What people might judge you on
• What happens when you eliminate one factor of The Problem
• What the benefit of making a pro and con list is
• How fear can impact your decision-making process
• How visualization can help you make a decision regarding your chief complaint
• What happens when you realize you’re not giving it all up
• Why you need to identify what is holding you back

“Are you going to be okay if you don’t have titles? Because, honestly, what other people think of your titles, you can’t control that.” (11:16)

“In your heart, you already know that who you are as a person actually has nothing to do with the titles.” (22:33)

“If I really think about showing up and actually being in the present space where people would be judging me, do you see how you’re like, ‘actually, you know what, they probably wouldn’t judge me.’” (22:48)

“The one thing that we all do, when we’re living in the world we have on our mental filter, we stay in our world. How we’re going to grow as individuals is to start putting ourselves on the other side. Now, what we’ve done is the decision that we’ve put in front of you, we’ve leveled the playing field.” (25:51)

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Podcast production by the team at Counterweight Creative