Nine to Thrive: The Well-Being Podcast

Mid Summer Check In

It is July 1st and we are midway through 2025! In this episode, Julie re-shares her mid-year ritual and the questions she asks herself to review, realign and reset. Reflecting on progress, celebrating wins and learning from our successes and setbacks is an essential part of our growth, along with staying open to new possibilities, and a willingness to adjust our goals if need be.
Here are the questions I am asking myself this week:
Am I prioritizing myself? Am I doing all the things that I know support my mental and emotional wellbeing? For me those are my morning routine, moving my body, making time for authentic connections, and doing work that is purposeful and meaningful?
Next, How do I feel in my body? What is my energy level? Am I feeling energized these days or depleted?
Am I sleeping and moving my body in ways that support feeling good? I have a couple minor injuries right now…What are the activities that are feeling most in service to me in this season?
Finally, does my work and how I am showing up in all aspects of my life support my big P purpose, which is the impact you want to make in the world. 
After I do that inventory,  I sit with the goals that I set out in January. 
Which goals am I on track to achieve by the end of the year?
Are there any goals that I am struggling with or have not yet started? If there are, what is happening? Which leads me to 
Are my current goals still relevant to my overall vision and long-term objectives?
Have any of my priorities changed since the beginning of the year?
Do any of my goals need to be adjusted or redefined to better align with my current situation?
What resources (time, money, skills) have I used effectively to work towards my goals?
Are there any additional resources or support I need to achieve my goals?
How motivated do I feel about each of my goals?
What successes and milestones have I celebrated this year?
What have I learned from both my successes and my setbacks?
What specific actions have been most effective in progressing towards my goals?
What new actions or strategies can I implement to enhance my progress?
Are there any habits or routines I need to change to better support my goals?
 
And here is where I get really excited....
What are my top priorities for the next six months?
What do I want to keep doing?
What do I want to stop doing?
What do I want to start doing?
How can I maintain momentum and stay focused both on my goals?
What will success look like for me at the end of the year?
 
Check out this episode for all the tools you need for YOUR mid-year check in!
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
 

The Outdoor Cure: Why Your Well-Being Needs More Green Time

In this episode, Julie talks about the profound benefits of spending time in nature, including enhancing our mental, emotional, spiritual and physical well-being. Julie shares a couple scientifically proven “natural” well-being hacks she has been experimenting with including getting out in natural sunlight in the first hour of waking, putting my barefeet in the grass on a daily basis and taking advantage of the seasonal opportunities to get outside. Here is what is indisputable…engaging in nature reduces stress, improves cognitive function and fosters emotional resilience.
 
If you are feeling like you want to add something to your well-being recipe in this summer season, this episode is for you.
It’s simple and it’s FREE!  Let me know what brings you outside this summer!
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
 

Unlocking Your Zone of Aliveness with Alexandra Howard

In this episode of 9 to Thrive, host Julie talks with transformational coach Alexandra Howard to explore the concept of aliveness. They discuss the importance of living fully in a world that often promotes disconnection and mere surviving, while we want to be thriving. 
Alex shares her personal journey towards understanding aliveness, emphasizing that it is a skill that requires intentional practice. Their conversation delves into the four pillars of aliveness: energy, presence, voice, and action, highlighting the need for energy management and the significance of being present in the moment. They also address the challenges posed by digital distractions and the importance of emotional fluency in navigating difficult emotions. 
They discuss the importance of building the muscle of mindfulness, owning one's truth without filtering, and the necessity of taking action to create clarity in life. The conversation emphasizes the need to cultivate a zone of aliveness, where individuals can thrive by being present and connected to their true selves. Practical strategies for fostering this aliveness are shared, including daily check-ins, setting boundaries, and swapping coping habits for connecting habits.
 
If you feel like you are simply surviving and really want to be thriving, check out this conversation today!
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
About Alex:
Alexandra Howard is a transformational coach, keynote speaker, and social impact leader who helps high-performing humans come alive and thrive — not as the polished, over-functioning version, but as their steady, rooted, and unapologetically whole selves.
With over 20 years of experience working at the intersection of personal growth, leadership, and relational well-being, Alexandra has guided top-tier leaders, creatives, and caregivers through real, sustainable transformation — especially those who’ve spent years saying “I’m fine,” while quietly running on empty.
She’s the founder of Mind, Mood ALIVE! and the creator of the Zone of Aliveness™ — a practical, embodied framework that helps people reclaim their energy, presence, voice, and agency.
It’s rooted in nervous system science, emotional literacy, mindfulness, and bold, grounded action — and it’s all about helping people cross what she calls the Aliveness Threshold and start living, leading, and relating from a place that actually feels sustainable and true.
Connect with Alex on LinkedIn
Check out her work at Mind Mood Alive
 

Be Where Your Feet Are

In this episode, I explore the challenges of staying present in a world filled with distractions. When I recorded this last week, I was days away from my daughter’s wedding and I realized how much the “to-do’s” and worries were taking me out of the present moment. So listen today as I share the neurological impacts of attention fragmentation, the dopamine addiction cycle, and how anxiety thrives in the gaps of our attention. I also offer practical tools and techniques to ground yourself in the present moment, and emphasize the importance of savoring experiences and being fully engaged in our lives.
 
Sign up for my newsletter if you are interested in getting more tips, tools and strategies on creating more presence and a greater sense of well-being in your life.
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
 

Navigating Overwhelm in a Complex World with Dr. Mira Brancu

In this episode of Nine to Thrive, Julie dives into the concept of learned helplessness with Dr. Mira Brancu, exploring its implications in today's divisive climate. What is learned helplessness? 
Learned helplessness is a psychological concept originally identified by psychologist Martin Seligman in the 1960s. It describes a condition where individuals believe they have no control over their situation and that whatever they do is futile. As a result, they stop trying to change their circumstances, even when opportunities for change become available.
Mira and I delve into how learned helplessness manifests in individuals, particularly in high-performing individuals, and the importance of taking action to combat feelings of helplessness. Dr. Brancu shares her personal experiences and insights on resilience, agency, and the significance of small actions in fostering change. 
We talk about the importance of emotional awareness,  community engagement, overcoming hopelessness, taking action, and the power of curiosity and compassion as tools for overcoming feelings of powerlessness and fostering change. We share some of our own stories of how individual actions can contribute to collective well-being,  and how living from a place of intention is where it begins. We need to” be” what we want to “see” in our families, our communities, our workplaces and our world.
 
If you have been feeling stuck and overwhelmed by the “news of the day” this episode may  just be the catalyst for change you are looking for!
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
About Dr. Mira Brancu
 
Dr. Mira Brancu is a consulting and coaching psychologist who specializes in leadership identity development and building adaptive, high-performing teams. She is also an Associate Professor at Duke University, author of the Millennials Guide to Workplace Politics and companion workbook, a Psychology Today columnist, and host of The Hard Skills live show and podcast. Some of her specialties include working with leadership “misfits,” politics, upheaval, and transitions. Her award-winning social impact firm, Towerscope, empowers and elevates leaders and teams within disrupted and complex learning and innovation industries. 
 
Check out her work on her website
Connect with Mira on LinkedIn.

Your Well-Being in a Divisive World

In this episode of Nine to Thrive, I am reflecting on the profound impact of divisiveness on our well-being.  What is happening? There is an epidemic of disconnection with shrinking social circles, increased loneliness, and the psychological toll of constant anxiety and hypervigilance. There are also interconnected struggles stemming from divisiveness, such as relationship strain, identity threat, and compassion fatigue. Let’s face it. Life feels like a lot lately.
Here is the thing….We aren’t going to improve our well-being without intentional interventions. In this conversation I share thoughts on the importance of taking action to break the cycle of divisiveness through individual practices, community engagement, and fostering meaningful connections. The episode concludes with practical steps listeners can take to enhance their well-being and contribute positively to their communities.
 
If you are feeling the fatigue of the divisive world we are living in, check this episode out!
 
If you are interested in learning more about having structured conversations around divisive issues check out these organizations:
Living Room Conversations
Braver Angels
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here

Getting to know your Imposter Monster with AJ Lauer, EdD

In this episode of Nine to Thrive: The Well-Being Podcast, I have the pleasure of discussing the pervasive issue of imposter syndrome with Dr. AJ Lauer, an expert in diversity, equity, and inclusion and author of the book My Monster Mungo: A Story About Imposter Syndrome. (The research says that 82% of us have experienced imposter syndrome at some point in our lives!) We explore the origins of imposter syndrome, its impact on high achievers, and the various types of imposters.(YES, they come in several flavors!)  Dr. Lauer introduces the concept of the 'imposter monster' and shares insights on how community influences and personal experiences shape our perceptions of competence. Our conversation also delves into the compensatory behaviors that individuals adopt, particularly those with neurodiverse backgrounds, to navigate their feelings of inadequacy. In this conversation, AJ Lauer, EdD, and I explore the profound impact of early education on self-perception, the challenges of focusing in a high-achieving academic environment, and the importance of nurturing creativity and curiosity. 
We also talk about the narratives we internalize about ourselves, the significance of befriending our inner critic, and the role of self-compassion in overcoming feelings of inadequacy. 
Check out this episode if you want to learn more about “redefining” competence and the value of sharing our imposter stories to foster connection, empathy, compassion and understanding
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
About Dr. AJ Lauer
 
With over 2 decades of experience in diversity, equity, and inclusion (DEI) work, 10+ years developing the future science and technology workforce, and multiple publications on DEI in STEM, Dr. AJ Lauer is a leading expert on workforce development in science and technology fields.
 
Dr. Lauer regularly coaches professionals at the executive level on how to create more inclusive and productive workplaces. Her 1:1 clients have held leadership roles at Amazon, Stitch Fix, The Ohio State University, Cornell University, and the National Center for Atmospheric Research..
 
Her new book, My Monster Mungo: A Story About Imposter Syndrome, uses relatable characters, humor, and engaging illustrations to present a fresh new way to think about the dreaded imposter syndrome — your Imposter Monster.
Check out her work on her website
Connect with her on LinkedIn 

Creating a Path to Flourishing with Carolina Lasso

In this episode of Nine to Thrive: The Well-Being Podcast, I have the privilege of engaging in a deep conversation with Carolina Lasso about human flourishing, exploring its significance in positive psychology, in our work, in our lives and in our world.  We discuss the journey to understanding flourishing, the importance of pausing and being present, and practical tools like the STOP method to manage triggers. Our conversation emphasizes our need for attention in a distraction-filled world and the practices that help us to cultivate a fulfilling life. In this conversation, we explore various themes related to personal growth, creativity, and the importance of self-compassion and purpose. We also touch on the significance of creating focused time for creativity, experimenting with different personal growth practices, and the transformative power of curiosity and perspective. We couldn’t explore flourishing without a conversation that delves into fixed versus growth mindsets, the necessity of self-compassion, (or as I say, “giving ourselves permission to be human”) and the evolving nature of purpose in our lives. And, we explore the interconnectedness of individual well-being and collective flourishing.
If you have felt like you are languishing in these complex times or want to have a bigger tool shed of practices to thrive and flourish, this episode is for YOU!
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
About Carolina:
 
Carolina Lasso is the author of the Amazon #1 bestseller, The Path to Flourishing: Seven Principles for a Joyful, Fulfilling, and Purposeful Life, and the founder of the personal development platform, Plenari. Passionate about creating practical tools to help people flourish, Carolina combines her business background with her dedication to personal development as a teacher, marketer, coach, and consultant. She holds a bachelor’s degree in International Business from the University of Maryland and an MBA from New York University. She has worked as a marketing leader at SIY Global, the Search Inside Yourself Leadership Institute, Google, American Express, and Telemundo. Carolina is a certified emotional intelligence, mindfulness facilitator, and Life Purpose Coach. 
Check out her website for more information and to connect with her.

Harnessing Simplicity Amidst the Chaos with Merideth Mehlberg

In this episode of the 9 to Thrive Wellbeing Podcast, I have the chance to discuss the importance of simplification in chaotic times with MCC Coach Merideth Melberg. We explore how simplifying various aspects of life can lead to greater agency, inner steadiness, and overall well-being. Meredith shares her journey to coaching, the power of simplicity in achieving homeostasis, and practical strategies for incorporating simplification into daily routines. Our conversation emphasizes the significance of quiet moments, personal agency, and the small changes that can lead to thriving in a complex world.
 
If you are yearning for more simplicity and tools to help you thrive in these chaotic times, check out this episode!
 
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
 
 
About Merideth:
 
Merideth Mehlberg helps business leaders unlock greater career satisfaction and elevate their leadership impact. With over 20 years of experience coaching, facilitating, and training, she brings a pragmatic, action-oriented approach grounded in real-world insights from working alongside professionals at all levels.
 
Passionate about helping leaders thrive, Merideth coaches individuals and partners with organizations that invest in their management teams to boost leadership effectiveness and strengthen their brand promise. She specializes in leadership development, career fulfillment, and helping professionals reach their full potential through programs on advancement and the coach-leader mindset.
 
A Master Certified Coach (MCC)—the highest credential in the coaching industry—Merideth also serves as the Bay Area Chapter Chair for the UCLA Anderson CEO Forum and a Core Guide for Chief’s San Francisco Club. She is the author of Your Finest Work: Career Fulfillment in a Complicated World (Livelyhood Press, October 2023).
 
Connect with Merideth
Merideth Mehlberg Group, LLC  or on LinkedIn
 
Check out her book Your Finest Work: Career Fulfillment In A Complicated World
 
 

Cultivating Hope in a Complex World with Kathryn Goetzke

In this episode, I have the privilege of having a profound conversation with Kathryn Goetzke, the Chief Hope Officer of the Shine Hope Company. We explore the delicate balance between despair and hope, discussing how individuals can navigate these emotions in a world filled with challenges. Kathryn shares her personal journey through mental health struggles and her mission to teach hope as a skill. Our conversation delves into the importance of understanding hopelessness, the impact of emotional despair, and the necessity of teaching hope to the next generation, especially in today's divisive climate. In this conversation, Kathryn discusses the importance of peer learning among youth, identifying what is in your locus of control and focusing on those things, the cultivation of happiness habits, and the role of social media in shaping emotional well-being. She emphasizes the need for awareness and personal agency in addressing global issues, advocating for local actions that can lead to meaningful change. We also discuss the significance of hope as a teachable skill, as  any age.
 
We spoke about the VIA Character Strengths Assessment in this episode because knowing your strengths and utilizing them are so essential to moving away from despair and towards hope by taking action. I encourage you to take this free,15 minute assessment to build awareness around your strengths and what makes you uniquely YOU. 
 
If you are struggling with cultivating hope these days, this is a must listen episode!
Thank you for listening. We are so happy you found us.
If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend!
Reviews and ratings matter <3 
We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode. 
 
Want more tools and strategies for thriving and flourishing? 
-Check out Julie’s website and subscribe to her monthly newsletter here
-Follow Julie on Instagram
-Follow her on LinkedIn 
-Interested in working with Julie? Book an inquiry call here
 
About Kathryn
 
Kathryn Goetzke, MBA, is CEO and Chief Hope Officer of The Shine Hope
Company, the Author of ‘The Biggest Little Book About Hope‘, podcast host of
The Hope Matrix, and Creator of award-winning Hopeful Minds, Hopeful Cities,
and Hopeful Mindsets. She is the Founder of iFred, the International
Foundation for Research and Education on Hope, established in 2004. Kathryn
and her work have been featured at Harvard University, the World Bank, the
United Nations, the Kennedy Forum, and more. Kathryn was recently
appointed to be a representative at the United Nations for the World
Federation for Mental Health and is working to get an International Day of
Hope established at the United Nations.
 
You can find out more about Kathryn and her work at The Shine Hope Company and connect with her on LinkedIn.