TURN it up!

We break down what domestic, family, intimate partner, and gender-based violence mean, how control shows up across different behaviours, and why abuse escalates in a repeating cycle. We also share Alberta resources, practical examples, and a clear message: you deserve safety and support.

• definitions of domestic, family, intimate partner, and gender-based violence
• power and control as the core theme
• physical, verbal, emotional, and immigration abuse
• financial abuse, neglect, and confinement
• sexual abuse and consent as ongoing and explicit
• cultural or spiritual abuse
• stalking, harassment, and tech-enabled abuse
• the four-stage cycle of violence and escalation
• Alberta supports: 310-1818, 911 for immediate danger, 211 for community resources
• encouragement to seek help for yourself or a loved one

Tune in weekly to Wellbeing Wednesday with Gurjeet Gill on The Universal Radio Network, 97.9 FM in Edmonton, or globally at www.theuniversalradio.com

IG: @theuniversalradio

We explore how bonding with animals can reduce loneliness, calm the nervous system, and sharpen focus. From dog parks to aquariums, we share research‑backed ways to build mindful pauses and find community without needing to own a pet.

• hormones like oxytocin and serotonin rising during animal contact
• loneliness trends in US and Canada and why animals help
• dog parks, horse sanctuaries, and spontaneous community
• birdsong for mood and attention benefits
• mindfulness with pets and calming the default mode network
• the power of the pause for focus and energy
• classroom pets supporting behaviour and learning
• aquariums aiding elders and building children’s self‑care
• service dogs in PTSD, hospitals, and cardiovascular care
• fostering, volunteering, and accessible options to engage

Tune in weekly to Wellbeing Wednesdays with Sogand on The Universal Radio Network, 97.9 FM in Edmonton, or globally at www.theuniversalradio.com

IG: @theuniversalradio

We unpack why sleep alone doesn’t fix burnout and map seven types of rest that match different kinds of exhaustion. We offer simple tools to schedule recovery, set boundaries, and build a kinder mindset so stress has a healthy counterweight.

• redefining rest as active and passive practice
• the double vs half life audit to guide habits
• how stress evolved and why it misfires now
• scheduling rest with Pomodoro and break design
• physical rest tools from naps to mobility work
• mental rest through journaling and low‑stakes creativity
• emotional rest via expression and safe limits
• social rest for extroverts and introverts alike
• sensory rest strategies to reduce screen load
• creative rest to refill wonder and ideas
• spiritual rest to reconnect with meaning
• treating rest as an energy investment

As always, send us any questions you have
You can DM us on Instagram @theuniversalradio and let me know what topics you'd like to see on air

IG: @theuniversalradio

We explore how shame shows up in bodies, culture, and daily language, and we map practical ways to move from spirals to resilience using a trauma‑informed, shame‑sensitive approach. We lean on neuroscience to explain loops and share tools that are simple, humane, and doable.

• differences between shame and guilt and why it matters
• how social scripts and culture intensify shame and withdrawal
• the role of the default mode network and cortisol in rumination
• trauma‑informed care and the case for shame‑sensitive practice
• tools to break loops: affect labelling, self‑compassion, resilience choice, emotional distancing
• neuroplasticity and building exception memories through small risks
• why support seeking builds courage even after bad experiences
• practical ways to offer kinder interactions in service settings

Stay up to date with our podcasts on our socials at the Universal Radio, and stream us wherever you get your podcasts

Tune in weekly to Wellbeing Wednesday with Sogand on The Universal Radio Network, 97.9 FM in Edmonton, or globally at www.theuniversalradio.com

IG: @theuniversalradio

On this episode, we discuss how to trade New Year pressure for small, steady changes and show how “better than yesterday” turns intentions into lasting habits. Using Atomic Habits, we design systems, build identity-based routines, and make cues, cravings, responses, and rewards work for us.

• Choosing rest or celebration without guilt
• Gratitude across friendships, family, work, and physical and mental health
• Small wins compounding into meaningful change
• Tracking habits with simple tools for honest feedback
• Goals versus systems and why consistency wins
• Identity-based habits that shift self-image and action
• The four-step habit loop applied to workouts and reading
• Making behaviours obvious, attractive, easy, and satisfying

 Tune in weekly to Wellbeing Wednesday with Gurjeet Gill on The Universal Radio Network, 97.9 FM in Edmonton, or globally at www.theuniversalradio.com

IG: @theuniversalradio

“When your worth is tied to what you achieve, rest can feel like failure.” - Kim Long

In this episode of Wellbeing Wednesday, Gurjeet sits down with Kim Long, Registered Psychologist and founder of DOCHAS (DOCHIS) Psychological Services, to unpack the complex reality of perfectionism—especially as it shows up in high-achieving, culturally driven communities.

Together, they explore the difference between adaptive vs. maladaptive perfectionism, why unrealistic standards can quietly fuel shame and burnout, and how cultural expectations can make achievement feel like a requirement for love and belonging. Kim breaks down how perfectionism becomes harmful when self-worth is tied to performance, and why mistakes can feel like personal failures rather than learning moments.

The conversation dives into:

How to recognize unhealthy perfectionism

Why “I am” language can trigger shame

The emotional cost of constant overachievement

Practical ways to reframe self-talk and create breathing room

When self-help isn’t enough — and how therapy can support healing

Kim also shares accessible, real-world strategies for setting boundaries, creating white space in your life, and learning to sit with discomfort without self-judgment. The episode wraps with insight into DOCHAS Psychological Services, the DOCHAS Resilience Foundation, and their mission to make mental health support more accessible through community-focused programs like Hub for Hope.

If you’ve ever felt like slowing down means falling behind — this conversation is for you.

🎧 Listen now and start separating who you are from what you do.

IG: @theuniversalradio

“De-escalation isn’t about ignoring stress — it’s about teaching your nervous system that you’re safe again.” — Sogand

In this episode of Wellbeing Wednesdays with Sogand, Sogand takes a deep, science-backed dive into the concept of de-escalation from a neuroscience perspective. Designed for anyone navigating stress in personal, professional, or everyday life, this conversation explores how our nervous system responds to perceived threats — and how we can gently bring ourselves back to regulation.

Rooted in psychology, neuroscience, and a biopsychosocial lens, Sogand breaks down the role of the amygdala as the brain’s “alarm system,” explains fight-flight-freeze responses, and highlights why self-compassion is not just helpful, but essential. Through relatable examples and research-supported insights, listeners learn why stress can hijack rational thinking — and how de-escalation techniques can help restore clarity, empathy, and emotional balance.

This episode also offers practical, accessible tools you can use in real time: breathwork, sensory grounding, mindfulness, validation, temperature regulation, neuroaesthetics, and subtle strategies that fit into work, school, or daily routines. Sogand emphasizes that regulation doesn’t require perfection — even small moments of intentional calm can make a powerful difference.

Whether you’re feeling overwhelmed, emotionally reactive, or simply curious about how science can support wellbeing, this episode is an invitation to slow down, reconnect with your body, and build a softer, more supportive relationship with yourself — one de-escalation at a time.

Listen now and discover how to make neuroscience work for you, not against you.

IG: wellnesswiths0gand_ ,  s0gand_ 

IG: @theuniversalradio

“It’s a privilege to do this every single day — to meet Edmontonians and work together to build a safer, more affordable, and inclusive city.” — Mayor Andrew Knack

In this episode of the Universal Radio Network Podcast, we sit down with His Lordship, Mayor Andrew Knack, only weeks into his new role but already deep into the work of shaping Edmonton’s future. We talk about the lessons carried from 12 years as City Councillor, the excitement and pressure of hitting the ground running, and the responsibility of building a city where every voice — from every background — is heard.

From community engagement and public safety to property taxes, transit, snow removal, and long-term infrastructure, Mayor Knack opens up about his vision to balance affordability with growth. He shares how Explore Edmonton delivers massive economic returns, why stability in provincial relationships matters, and why uplifting the narrative about our city is key to attracting businesses, families, and opportunity.

We also dive into one of Edmonton’s most pressing concerns — mental health and addictions — and how tackling these challenges requires partnerships, compassion, and community-driven solutions.

Whether you’re a long-time Edmontonian or someone who just arrived, this conversation will leave you with a refreshed perspective on the city we call home — and the shared effort it will take to move it forward.

IG:  andrewknack 

IG: @theuniversalradio

“You’re not meant to carry everything alone — asking for help is not weakness, it’s strength.”

This Wellbeing Wednesday, we dive deep into men’s mental health with Registered Psychologist Janelle Schultz.

We explore the realities behind stigma, suicide risk, emotional discomfort, and why so many men wait until a crisis to reach out. Janelle helps us understand the importance of creating space to feel — not fix — and how to truly support someone without shutting down vulnerability.

In this episode, we unpack:

Why men struggle to seek help until it’s overwhelming

The role masculinity plays in emotional expression

What real support looks like between friends, partners, and teammates

How to handle discomfort when someone opens up

Why therapy isn’t “weakness,” and how to find the right fit

This conversation isn’t about having the answers — it’s about listening, showing up, and reminding men that they aren’t alone. Whether you’re struggling, supporting someone, or simply curious, there’s something here for you.

IG: @theuniversalradio

“There’s no weakness in vulnerability — it actually takes way more strength to say you’re struggling and ask for help.” — Raju Virk

In this heartfelt episode, we dig deep into masculinity, fatherhood, and the evolving mental health culture within Edmonton’s South Asian community. Raju opens up about his lived experience with addiction, sobriety, and reclaiming his role as a father — even after feeling disconnected from his children. He shares how vulnerability doesn’t take away from masculinity, but rather expands it, allowing men to be protectors, providers, and humans with emotional needs.

We explore the importance of safe spaces like Safe Zone and events like “Breaking the Silence,” where men show up not only for themselves but to support one another. From generational shifts to cultural barriers, we unpack why men historically struggle to talk about mental health and how new conversations are reshaping the path for younger generations.

Whether you’re a father, a son, a friend, or someone supporting someone through addiction or mental health struggles — this episode reminds you that it’s never too late to make a change, never too late to reach out, and never too weak to seek support. Healing starts with just one honest conversation.

IG:  raju_virk17 

IG: @theuniversalradio