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Posture, chronic pain, stress, sleep, and movement are more connected than most people realize. In this episode, Dr. Sami Estrada talks with Ellie Dalton (Posture Ellie) about why posture is not just about “sitting up straight,” but about improving the way the whole body moves.

Ellie shares how posture therapy can help reduce pain, improve breathing, support better sleep, and influence stress and nervous system regulation. They also discuss emotional tension in the body, trauma, barefoot shoes, common posture mistakes, and why people of any age can improve how they feel by changing their movement patterns.

Whether you struggle with back pain, neck tension, poor sleep, stiffness, or stress, this episode offers a new and hopeful way to think about healing through movement.

Connect with Ellie:
Website: Posture Ellie / 
Instagram: @postureellie 
YouTube: Posture Ellie 

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

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Can food affect your mental health, mood, or unexplained symptoms?

In this episode of Thursday Tea with Sami, Dr. Samia Estrada sits down with Kathlena “The Allergy Chef”, a food allergy expert who has lived with over 200 food allergies and intolerances. After spending more than 20 years searching for answers, Kathlena discovered that food can trigger symptoms far beyond the commonly recognized allergic reactions.

Together, they explore the powerful connection between food, mental health, inflammation, and chronic symptoms — and why many people may be experiencing health issues that are actually related to what they eat.

Kathlena shares her remarkable personal story, including how eliminating certain foods helped resolve symptoms that had once mimicked serious illnesses, autoimmune conditions, and mental health struggles.

This conversation also explores how food can impact anxiety, depression, OCD, behavioral issues in children, and overall brain health, along with simple tools listeners can use to better understand their own bodies.

If you’ve ever wondered whether food could be contributing to unexplained health issues, this episode offers insight, hope, and practical starting points.

🔎 About the Guest

Kathlena “The Allergy Chef” is an expert in food allergies and food intolerance who helps individuals understand how food may be impacting their health. After surviving a life-threatening health crisis caused by undiagnosed food allergies, she dedicated her life to helping others identify hidden triggers and create safer, healthier relationships with food.

Her work focuses on education, food journaling, and empowering individuals to better understand their bodies.

🔗 Connect With Kathlena

Website:
https://theallergychef.com

🎙 About the Podcast

Thursday Tea with Sami: Your Sip of Wellness and Mental Health

Hosted by Dr. Samia Estrada, PsyD, this podcast features thoughtful conversations about mental health, lifestyle medicine, wellness, and living a healthier life.

📌 If You Enjoyed This Episode

Share it with someone who might benefit from this conversation.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

What’s the difference between belonging and fitting in—and why do so many people feel like they don’t fully belong anywhere?

In this episode of Thursday Tea with Sami, Dr. Sami Estrada sits down with clinical psychologist Kailyn Bobb, PsyD to explore the psychology of acculturation, identity, and the human need for belonging. Together, they unpack why people often feel caught between cultures, expectations, family values, workplaces, and social groups.

The conversation explores how acculturation stress can impact mental health, including anxiety, loneliness, shame, burnout, and the pressure to code-switch in order to fit in. Dr. Estrada and Dr. Bobb also discuss how cultural identity, generational differences, social media, and societal polarization contribute to the growing sense of disconnection many people feel today.

Through personal stories and clinical insight, this episode highlights how curiosity, empathy, and self-compassion can help us navigate identity conflicts and cultivate a deeper sense of belonging—both within ourselves and in our communities.

If you’ve ever felt like you were “in between” cultures, identities, or expectations, this conversation will remind you that you’re not alone.

Topics discussed

• Belonging vs. fitting in
 • Acculturation and cultural identity
 • Code-switching and identity stress
 • Generational and family cultural differences
 • Loneliness and social media comparison
 • Building connection and psychological safety
 • Cultivating belonging internally and externally

Connect with Dr. Kailyn Bobb

Learn more about Dr. Kailyn Bobb and her work:
 https://innerpeacepsych.com/meet-our-team/

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

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What if your fatigue, brain fog, skin flare-ups, or mood swings had something to do with your gut? In this episode of Thursday Tea with Sami, Dr. Samia Estrada welcomes Alicia Galvin, MEd, RD, IFNCP, Head of Scientific Affairs at Microbiome Labs, for a deep-yet-accessible conversation about microbiome health and why it matters for everyday life.

Together, we cover:

• What the microbiome is (and why it’s more than “just digestion”)
• How the gut connects to the brain, immune system, skin, and cardiovascular health
• The biggest misconceptions about bacteria and “cleanliness”
• How stress and sleep influence gut function
• Foods that support microbiome diversity (including a simple “30 plants per week” goal)
• Fermented foods + resistant starch (cooked-and-cooled carbs)
• Prebiotics vs probiotics vs postbiotics—finally explained
• What to look for when choosing a probiotic, including quality and research
• What makes spore-based probiotics different from traditional strains

Whether you’re brand new to the microbiome or ready to refine your wellness routine, you’ll leave with practical steps you can start right away.

Learn more: microbiomelabs.com

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

What if strengthening your relationship could improve your sleep, lower stress, and support your overall health?

In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada sits down with Michelle Garraway, Registered Social Worker and founder of The Relationship Agency (Ajax & Oshawa, Ontario), to explore why human connection is one of the most powerful—and often overlooked—pillars of wellness.

Michelle shares practical, research-informed insights from the Psychobiological Approach to Couple Therapy (PACT), including how attachment, neuroscience, and arousal regulation shape the way we fight, repair, and reconnect. You’ll learn what secure functioning really looks like, why agreements can be more effective than “boundaries,” how co-regulation supports nervous system health, and simple daily practices that help couples (and families!) feel more connected.

If you’ve been having the same fight on repeat, feeling distant, or simply want a stronger, more resilient relationship, this conversation offers real tools you can start using today.

Connect with Michelle:
Website: therelationshipagency.com (blogs + free resources)
Instagram: @relationships.are.everything
Learn more about PACT: PACT Institute + Stan Tatkin’s Wired for Love online program

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada sits down with Nita Talwar, founder of Uppy!, to talk about one of the most overlooked foundations of wellness: hydration.

Nita shares why many people are mildly dehydrated without realizing it, the early signs of dehydration (like headaches, low energy, poor focus, sleep issues, and muscle cramps), and why waiting until you feel thirsty may already be too late. We also explore how hydration supports the core pillars of lifestyle medicine — including energy, cognitive function, mood, stress, recovery, and sleep — and what to do when plain water isn’t enough.

You’ll also hear practical, realistic tips for daily life: how to build a morning water habit before coffee, how to stay hydrated while traveling or flying, what to do if you forget to drink water, and common hydration myths (including the truth about electrolytes and why a small amount of glucose/sugar can matter for absorption).

Whether you’re feeling tired, foggy, irritable, or just want a simple wellness reset, this conversation will help you start with one doable step.

Connect with Nita / Uppy!:
Website: www.Uppylife.com
Instagram: @UppyLife
Email: [email protected]

If you enjoyed this episode: please follow, rate, and share Thursday Tea with Sami — it helps more people find the show.

Until next time, stay well and keep being your best.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

What if stress isn’t only something you “manage” with willpower—but something your body can learn to regulate more effectively?

In today’s episode, Dr. Sami Estrada sits down with Kristin Derus Dore, a biofeedback practitioner whose work focuses on FDA-approved biofeedback for stress reduction and pain management. Kristin breaks down what biofeedback is (in normal-people language), what happens in the body during fight-or-flight, and why learning to return to rest-and-digest can impact everything from mood and irritability to headaches, sleep, and chronic pain.

Kristin also shares practical tools you can try right away—including a subtle vagus nerve reset technique (yes, you can do it in public without anyone noticing), simple ways to interrupt stress spirals, and why sleep is often the most underrated (and powerful) stress intervention. You’ll also hear real stories of unexpected shifts—like improved social connection, reduced pain, and stress resilience that carries into everyday life.

In this episode, we talk about:

• What biofeedback is and how it works
• Stress as a full-body experience (not just a mindset)
• Fight-or-flight vs. rest-and-digest—and why it matters
• A discreet vagus nerve calming technique you can use anywhere
• The sleep–stress connection (and why you’re your biggest asset)
• How stress can influence pain, headaches, and inflammation
• How support systems can reduce stress (and how to offer help well)

Connect with Kristin:
Website: EdenBioFeedback.com

LinkedIn: https://www.linkedin.com/in/kristin-derus-dore/

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

What if the “weeds” in your backyard are actually part of your wellness toolkit?

In this inspiring episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada, Psy.D., DipABLM sits down with Michelle McAninch, founder of Tamarac Garden, to explore the heart of herbalism and how everyday plants can support natural wellness and self-care.

Michelle shares the personal story that sparked her journey—after her son’s serious illness was initially misidentified, she began researching Northwest medicinal plants, learning to forage, and discovering how herbs and “weeds” can help support the body’s natural healing processes. Together, Michelle and Dr. Sami talk about listening to your body, building confidence in your own intuition, and starting small with practical herbal tools that feel approachable—even if you’re brand new to herbalism.

You’ll also hear beginner-friendly tips on starter herbs like oregano, peppermint, basil, and garlic, plus everyday wellness go-tos like activated charcoal and cayenne—and how these may be used as part of a broader lifestyle approach alongside nutrition, sleep, stress management, movement, and community connection.

As always, this conversation is for educational purposes and encourages listeners to make informed decisions and seek professional care when needed.

✅ In this episode, we cover:

• What herbalism is (and what it isn’t)
• “Weeds as medicine” and how to see plants differently
• Beginner-friendly starter herbs for everyday wellness
• Simple self-care tools that support the body naturally
• Mindset, intuition, and why you know your body best
• How herbalism can complement lifestyle medicine

🌿 Learn more about Michelle’s work at TamaracGarden.com

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

What if renewal didn’t require a major life overhaul—but simply a shift in awareness?

In this deeply grounding episode of Thursday Tea with Sami, Dr. Samia Estrada sits down with Sandeep Nath, creator of the Renewalism Movement, to explore how energy, consciousness, and simple daily habits can help prevent burnout and restore clarity—both personally and professionally.

Sandeep shares his journey from corporate leadership to spiritual exploration, including time spent learning from Vedic masters, Tibetan monks, and Taoist traditions. Together, they unpack what renewalism really means and how aligning body, mind, and spirit can transform the way we work, lead, and live.

In this conversation, you’ll learn:

• Why burnout is often an energy imbalance, not just stress
• A powerful 30-second breathing practice you can use between tasks
• How gratitude and awareness can shift experiences from “happening to you” to “happening for you”
• The role of conscious leadership in creating healthier workplaces
• How renewalism aligns naturally with the six pillars of lifestyle medicine
• Why small, consistent habits matter more than big, dramatic changes

Sandeep also introduces the concept of renewal tourism—an immersive approach to personal and professional transformation through travel, reflection, and conscious practices.

This episode is a reminder that renewal doesn’t have to be complicated. Sometimes, it starts with a breath.

✨ Perfect for professionals, leaders, and anyone feeling stretched thin as we move into a new year.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...

Send us Fan Mail

What if “getting healthy” wasn’t about dieting or chasing a number on the scale—but about building strength, consistency, and confidence in your body?

In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada (clinical psychologist and lifestyle medicine specialist) sits down with Fjorino Musaku, a wellness professional with a powerful story: from being the overweight kid in high school to earning a master’s degree in exercise science, working with elite athletes (including the Detroit Red Wings and Detroit Lions), and helping thousands of endocrinology patients build sustainable health habits.

You’ll learn practical, realistic strategies for sustainable wellness—without obsession, restriction, or perfection—including:

• Why strength training and flexibility often create better long-term results than focusing only on weight loss
• How to restart exercise if you’ve been sedentary (including the simple 1,000-step approach)
• The mindset shift that makes movement easier: “I get to exercise” vs. “I have to”
• Nutrition without dieting: adding more fruits and vegetables instead of relying on restriction
• How building muscle supports metabolic health, blood sugar control, and overall wellbeing
• How community support improves consistency—and why peer encouragement matters
• How technology (including Frisca AI CCM) can support habit change between appointments
• A hopeful message for anyone managing diabetes, chronic health challenges, or motivation struggles: prepare for good news

If you’re looking for a healthier relationship with food, a more sustainable approach to fitness, or a way to feel stronger in daily life—this conversation is for you.

Connect with Fjorino / Frisca AI CCM:
Search “Frisca AI CCM” in the Apple App Store or Google Play Store and schedule your first consultation.

Hosted by: Dr. Samia Estrada, Psy.D., DipABLM
Thursday Tea with Sami: Your Sip of Wellness and Mental Health — Your Journey to Wellness Starts Here.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! 

 Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com 

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: [email protected]

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis ...