Well Done with Kat Vong

EP 24. When you feel stuck, it’s not because you’re not “doing it right.” Personal growth is difficult because your brain is literally working against you to keep you stuck in old patterns and reinforce your limiting beliefs. Your brain has a whole “identity protection system” that resists change, no matter how hard you decide you want to change, heal or create a mindset shift.

In this solo episode, I unpack why self-narratives and old belief systems prevent us from healing and true transformation, and the actual neurological processes that make letting go and reinventing yourself so difficult. Through examples from my personal healing journey, mindset work, and cultural conditioning, I discuss the missing link in true identity change, and what’s preventing us from manifesting the lives we want. This episode is essential listening if you feel ready for transformation but keep finding yourself stuck in the same cycles. 

You’ll Learn:

• The "identity protection system" in your brain that reinforces subconscious beliefs and keeps you stuck in familiar patterns
• How your early childhood, generational trauma and ancestral programming can wire your limiting beliefs
• How immigrant family dynamics and cultural conditioning create specific identity scripts around success, risk-taking, and self-expression
• How emotional suppression and perfectionism from childhood can create adult patterns of people-pleasing and conflict avoidance
• The fascinating study that reveals how language and culture shapes what we can and cannot see
• Why we stick to the familiar, even if it’s bad for us, and how this blocks our growth and personal breakthroughs

Resources:

• Default Mode Network (DMN) and identity
• Neuroplasticity and labeling in young children
• Cultural conditioning and generational trauma in Asian Immigrant families
• Cognitive dissonance theory and 
• The Himba Tribe Color Study**
• The Alchemist by Paulo Coelho

**Correction: Some reports correct that the Himba can indeed distinguish between Blue and Green (visually), but language impacted how quickly they could process the distinction. However, the core point about how language and culture shape our perception still holds, especially considering how Westerners are unable to spot the subtle variations in green, which the Himba could easily spot.

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EP 23. For years, I tried everything to heal my chronic and severe eczema. But it wasn’t until I stopped to question why I was having the symptoms in the first place, that I finally discovered the power of root cause healing. 

So many of us mask our symptoms with medication, products and surface-level treatments, but what if your symptoms are trying to tell you something deeper? In this solo episode, I draw from my own health journey and past conversations with expert guests to provide a mini masterclass with actionable takeaways on the root cause approach to healing. 

This episode is about connecting the dots. When you’re experiencing chronic symptoms, whether it’s eczema, brain fog, or gut issues, I uncover the silent ways toxins and gut dysfunction can sabotage your health and how functional medicine and root cause healing differs from conventional approaches. 

What You’ll Learn:

• How functional medicine could reveal what typical blood work misses
• The question you need to ask yourself if you’re experiencing symptoms
• How everyday items like plastic food storage and hair gel are secretly poisoning your system
• How “leaky gut” could explain why your skin freaks out after eating certain foods
• What nobody tells you about the beauty and personal care industry
• How toxic overload shows up as skin issues, digestive problems, and autoimmune conditions
• The top 3 toxin reduction strategies for immediate impact in your home
• How you could be doing everything “right” when it comes to health and wellness, yet still feel awful

Featured Episodes:

• EP 2: Mary Tufano (The Root Cause Solution)
• EP 3: Caitlin Fierro (Nontoxic Homes)
• EP 11: Toxin Detox Part 1 (Solo)
• EP 12: Toxin Detox Part 2 (Solo)
• EP 14: Jessica Rose (Author of Healthier Beauty)
• EP 15: Ellen Postolowski (Author of Gut Driven)
• EP 16: Adriana Green Thompson (Founder of Esteli)

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EP 22. What happens when two of the most advanced AI systems are asked to reflect on what it means to be human and our growing collective digital dependency? In this groundbreaking episode of Well Done, I forgo the human guest and “sit” down with ChatGPT and Claude for a deeply reflective conversation on humanity, wellness and the increasingly blurred line between human connection and machine interaction. We discuss humanity’s growing dependency on AI on everything from emotional support to decision-making, and the AIs reveal the patterns they see from millions of intimate human conversations. This interview is a mirror, demonstrating the shifts already happening in our society from AI’s use (and overuse), and will make you pause to think about our relationship with technology and what it means for the future. 

In this episode, find out:

• The hidden patterns AI systems observe in millions of intimate human conversations
• How we're becoming emotionally dependent on AI and what that means for human connection
• What AI sees as humanity’s biggest blindspots
• What ChatGPT and Claude say we’re getting wrong about happiness
• The unexpected wellness ritual both AIs recommend we adopt daily
• How outsourcing decisions could be changing our brains
• What could happen when an entire generation never learns to sit with uncertainty
• The difference between using AI as a bridge versus a replacement for human connection
• What universal truths about wellness and humanity appear through AI analysis
• The future of AI in wellness and who will be left behind in this technological shift
• What AI doesn’t understand about human nature and why that's actually beautiful

Resources

• Episode 21 of Well Done, "The Rise of Wellness Tech" - An earlier exploration of AI and mental health
• Sentio University Survey on AI usage in therapy contexts
• ChatGPT by OpenAI
• Claude by Anthropic
• ElevenLabs - Text-to-speech tool used 

“Guest” Bio

ChatGPT is an AI language model developed by OpenAI, trained on vast amounts of text data to engage in human-like conversations. Known for its conversational and creative approach, ChatGPT processes millions of daily interactions across topics ranging from casual chat to complex problem-solving, making it one of the most widely-used AI assistants for personal and professional support.

Claude is an AI assistant created by Anthropic, designed with a focus on safety and helpful dialogue. Built with constitutional AI principles, Claude is known for its analytical and thoughtful responses, particularly in complex reasoning tasks and ethical discussions. Claude processes thousands of conversations daily, offering insights into human behavior patterns and decision-making processes.

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EP 21. Are we optimizing our health or outsourcing our own intuition? In this solo episode of Well Done, I dive deep into the $2 trillion wellness industry's most fascinating paradox: our simultaneous embrace and rejection of technology in our quest for better health.

From AI-powered personal trainers and smart dumbbells that correct your form in real-time to VR meditation experiences that transport you to serene beaches, I explore six major tech wellness trends reshaping how we approach fitness, mental health, and self-optimization. I also examine the ultimate question facing millennials and Gen Z: How much optimization is too much, and are we losing our ability to tune into our own bodies in the process?

In this episode:

• How AI personal trainers and fitness wearables are redefining wellness personalization and optimization
• The latest breakthroughs in women’s health tech, from fertility tracking to menopause support
• The trend that really feels like something out of a science fiction movie
• How VR meditation may actually calm your nervous system (and my own personal experience with it)
• The rise of AI therapy and where it dangerously falls short
• The surprising wellness trend that rejects tech entirely (and what that says about us)

Resources:

Brands & Apps mentioned:

• Oura Ring, Whoop Coach, Technogym Dumbbells, Tonal 
• Ava Fertility Tracker, Kegg, Embr Wave
• Muse Headband, Peak, Elevate
• TRIPP, Meta Quest 3
• Wysa

Research:

• Mckinsey Future of Wellness 2025
• Stanford article on risks of AI Mental Health tools

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Ep 20. Is sex a source of stress in your life? In this powerful episode of Well Done, I sit down with Nadège, sex scholar, author, and founder of Pleasure Science, to unpack the deep connection between pleasure, voice, and overall wellbeing. Nadège shares her personal transformation from hating sex to becoming one of the most sought-after experts in sexual empowerment. We explore why many of us carry hidden shame around sex without realizing it, and how that shame affects our bodies, relationships, and even parenting. This conversation isn’t just about sex—it’s about learning to use your voice, feel your emotions fully, and love yourself enough to ask for what you want (or say no when you don't).

You'll Learn:

• Why your inability to enjoy sex may have nothing to do with libido—and everything to do with unspoken shame
• How silence around sex can manifest as physical pain and disconnection in your body
• Why compromise might actually be damaging your relationships (and what to do instead)
• The neuroscience behind why pleasure is literally medicine for your brain and nervous system
• A practical framework for healing sexual shame, even if you're not ready to involve your partner
• A simple, pressure-free method to start talking about sex with your partner
• How sex shame impacts us all, and how to create more sex-positive conversations with our children

Resources from this episode:

• Learn more about Nadège: https://www.pleasurescience.com/
• Free resource: Rapid Trauma Healing Workbook 
• Communication guide (video workshop for couples): Voice Your Desires 
• Book mentioned: The Body Keeps the Score by Bessel van der Kolk

Guest Bio:

Nadège is a sex scholar, bestselling author, and founder of Pleasure Science, where she helps people heal sexual shame and reclaim pleasure using tools from neuroscience, psychology, and somatic healing. A former skeptic of sex herself, Nadège transformed her personal experience of pain and silence into a powerful body of work that now supports individuals and couples worldwide. From being the Scholar in Residence at the world’s largest sex library to training as a dominatrix, her journey is as bold as it is transformative. Through her company Pleasure Science, Nadège guides individuals and couples toward sexual empowerment using evidence-based approaches that honor both the mind and body's role in healing.

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EP 19. We all crave connection but sometimes we don’t know how to get it. In this episode of Well Done, I chat with Jena Catalano, the founder of the LA-based luxury wellness community AIRE Wellness, to explore how connection can help alleviate stress, burnout and isolation in a post-pandemic world. We talk about how Jena’s own experience from corporate burnout and gut health struggles led her to create AIRE, and how everything from poolside lymphatic massages to mini retreats and member picnics, are helping AIRE community members build real, authentic connections and friendships, while also discovering cool new wellness brands along the way. 

In this episode, you'll learn:

• Why community-building is the new influencer marketing
• How Jena turned her TikTok following into a real thriving business and community
• How chronic stress can lead to major gut health issues
• Jena’s favorite wellness tools and trends, including her favorite wellness splurges 
• The wellness trend she doesn’t subscribe to—and what she recommends instead
• A simple method for celebrating wins and quieting self-doubt

Resources from this episode:

• Follow AIRE Wellness on Instagram and TikTok: @airewellness
• Learn more about AIRE: airewellness.life
• Brands mentioned:
  • Oura Ring
  • Energy bar brand: B.T.R. Nation
  • Lip syrup brand: Ahyun
• Tools mentioned: Ear seeding, lymphatic drainage massages, red light therapy
  
  

Guest Bio

Jena Catalano is the founder of AIRE Wellness, a luxury wellness community born out of burnout and a desire to challenge hustle culture. After leaving a high-stress career in fashion PR, she launched AIRE to create intentional spaces where movement, connection, and self-care take center stage. Since its 2022 debut, AIRE has hosted over 50 curated events in Los Angeles, collaborated with top wellness and lifestyle brands, and launched Club AIRE—a membership program designed to deepen community and make holistic wellness more accessible.

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EP 18. Is your daily posture silently fueling chronic pain and stress? In this episode of Well Done, I am joined by Ramin Waraghai—mind-body coach, posture expert, author of Effortless Back Pain Solutions, and founder of Rectify, a revolutionary smart posture wearable—to unpack the hidden drivers behind back pain and physical misalignment. 

We’ll dive into Ramin’s personal journey from being a semi-professional soccer player with debilitating back pain and knee arthritis to discovering the root causes of chronic pain that conventional medicine often misses. Find out how modern approaches to posture, breathwork, and nervous system balance, combined with daily habits and stress levels, are revolutionizing the way we move and feel in this insight-packed episode 

You’ll Learn:

• The "barrel theory" and why one movement is usually not the cause of injury
• How to use breathwork to instantly improve your mobility and posture
• The role of the diaphragm and nervous system in improving posture and flexibility
• How Ramin's innovative sensor shirt technology is revolutionizing posture training
• The link between posture, mood and long-term health and longevity
• How most traditional physical therapy fails to address the root cause of back issues
• How your daily habits may be quietly contributing to bad posture and chronic pain
• The truth about barefoot shoes, high heels, and their impact on your entire body

Resources:

• Ramin's website: www.raminwaraghai.com
• Online Training Platform: www.rebalanced-athlete.com
• Smart Posture Sensor Shirt: www.rectify.care 
• Instagram: @raminwaraghai
• Youtube: @raminwaraghai
• Book: Effortless Back Pain Solutions

Guest Bio

Ramin Waraghai is a mind-body coach, author of Effortless Back Pain Solutions, and founder of Rebalanced, an online training platform focused on posture, pain relief, and functional movement. After overcoming his own career-ending injuries as a semi-professional soccer player, he now helps others realign their bodies and nervous systems for lasting health. Ramin is also the founder of Rectify, a posture-correcting, smart wearable device that blends sensor technology with personalized movement tracking to support long-term physical alignment. 

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EP 17. What are the game-changing wellness trends for 2025 and beyond? In this solo episode of Well Done, I discuss some of my favorite wellness trends right now, from brain-rewiring apps you can use while brushing your teeth, to Sardine Girl Summer, and what’s actually worth your time and money. These trends aren't flashy gadgets or snake-oil remedies, but more subtle wellness trends that have been getting attention on social media and have the scientific evidence to back them up. 

But this episode is more than just a listicle. It opens up with an honest reflection on the accessibility gap in wellness, asking us to all think about what it truly means to live well in a world where wellness is commercialized and only accessible to certain groups. 

In this episode, you’ll learn:

• The neuroscience-backed app I swear by for daily mental rewiring (and how my twins surprisingly love it too!)
• The reason wellness social clubs are booming post-pandemic
• Whether mood-boosting foods and drinks are proven to work
• The apps that can potentially help you create a better relationship with your partner 
• A superfood that’s been an Asian staple for centuries that is having a wellness moment on social media 
• My honest take on what wellness really means, outside of the commercialized trends and products 

Resources:

• Activations App by Mimi Bouchard
• AIRE Wellness
• Alice Functional Chocolates
• Lively Cycle Syncing App
• Fishwife
•  Crown Prince Sardines
• Fly By Jing Chili Oil
  
  

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EP 16. When mysterious allergic reactions, unexplained weight gain, and chronic fatigue hit former graphic designer and blogger Adriana Green Thompson, doctors dismissed her symptoms as "just getting older." But Adriana refused to accept that answer. In this powerful episode, we dive deep into Adriana’s Hashimoto's diagnosis and what ultimately inspired her to create Esteli, a clean, botanical skincare brand. 

From gaining 30 pounds despite training for a half marathon, to waking up with swollen eyes daily, Adriana's story reveals how toxin overload from beauty products can wreak havoc on our immune system. Yet her story offers hope for anyone struggling with mysterious symptoms, and serves as an inspiration those working on turning their struggles into purpose.

You’ll discover:

• The surprising symptoms that could be Hashimoto’s disease 
• How to become your own health advocate when doctors dismiss your symptoms 
• Why reading ingredient labels is more important than believing marketing labels
• Why we need to stop using makeup to “fix” problems and instead use it to enhance natural beauty
• What rosewater, rosehip oil, and other plant-based ingredients really do for your skin
• How motherhood inspired Adriana's approach to beauty, business, and wellness
• A skincare myth about oils and acne-prone skin!

Resources:

• Adriana’s skincare line: estelibody.com
• Email Adriana with questions: [email protected]
• Follow Esteli on Instagram: @estelibody
• Dr. Isabella Wentz’s work on thyroid health
• Sandra Velasquez, founder of Nopalera 

Guest Bio

Adriana Green Thompson is the founder of Esteli, a clean botanical skincare and body care brand rooted in her personal health journey. After experiencing unexplained allergic reactions and debilitating fatigue, she was diagnosed with Hashimoto’s disease—an experience that inspired her to rethink not just what she ate, but what she put on her skin. With a deep love of nature, Adriana handcrafts plant-based skincare designed to nourish and support healthy skin from the outside in. Today, she’s on a mission to empower others to look beyond beauty marketing claims and make choices that truly support long-term wellness.

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EP 15. Ellen Postolowski was a professional chef who "walked the talk" — eating perfectly, exercising daily, even helping NBA stars with their nutrition! Then she got a diagnosis that shattered everything she thought she knew about health: at 50, she had the bone density of an 80-year-old.

Now health coach and author, Ellen joins me to discuss how the gut is the epicenter of wellness, and how health is not about what you can eat, but what you can DIGEST. Ellen is the author of Gut Driven: A Practical Guide to Whole Body Healing, and in this episode, she shares how her shocking health diagnosis forced her to completely rethink everything she knew about nutrition. We explore the critical connection between gut health and everything from bone density to mood, why traditional medical approaches often miss the mark, and how to become your own best health advocate. 

You’ll learn: 

• Why your blood work might look “normal” even when your body is screaming for help
• How you could be eating all the right foods but not absorbing any nutrients
• How long-term use of common acid blockers and pain relievers can destroy your gut lining
• A 4-step functional approach to gut healing
• Why probiotics alone won’t fix your gut—and what to do instead
• The top inflammatory foods to eliminate during gut healing (and why it's not forever)
• Where serotonin is actually produced in the body (spoiler: it’s not your brain)
• Simple daily practices for maintaining gut health long-term

Resources:

• Read Ellen’s book: Gut Driven: Jump-Start Digestive Health to Nourish Body, Mind, and Spirit
• Visit Ellen's website: www.chefellen.com
• Follow Ellen on social: @chefellen

Guest Bio:

Ellen Postolowski is a professionally trained chef, integrative health coach, and author dedicated to helping others heal their guts and reclaim their health. After spending years as a private chef for high-profile clients—including an NBA star—Ellen faced a life-changing osteoporosis diagnosis despite a seemingly “perfect” healthy lifestyle. Determined to find the root cause, she immersed herself in functional nutrition and gut health, ultimately healing herself and writing Gut Driven to share what she learned. Today, Ellen supports clients with personalized coaching and practical strategies to restore digestive health, balance hormones, and age vibrantly.

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