Nine to Thrive: The Well-Being Podcast

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? 
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-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.
 

Growing Through What You Are Going Through with Sally Joy Wolf

In this episode, Sally Wolf (back by popular demand) and I delve into the concept of post-traumatic growth, exploring how individuals can experience positive psychological changes and growth following trauma. We have all heard of post traumatic stress or PTSD but most have not heard of the other end of the continuum, post traumatic growth, which is defined as a psychological phenomenon where individuals experience positive changes and transformations in their lives following a traumatic event.
 
We talk about Sally's personal journey through cancer, the importance of building resilience, and how the choices we make in the face of adversity can actually set us up to become stronger than we were before the trauma or hardship.
We talk about the significance of finding meaning in trauma, the power of “yet”, and the role of advocacy for ourselves and then others can have a huge impact on our personal growth. We explore how emotional regulation and present moment awareness can lead to personal growth and the building of psychological and (physical) muscles. We also talk about the significance of community and connection in thriving through adversity, highlighting the power of shared experiences and the meaning we can derive from them.
This episode came about from feedback from you, our listeners!  
If you are interested in growing through what you go through, 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 Sally:
 
Sally Joy Wolf is a corporate wellbeing advisor, patient advocate and keynote speaker who empowers and inspires others to flourish. Her work integrates her studies at Harvard (AB, psychology) and Stanford (MBA, MA Education), her certifications in positive psychology, coaching, resilience, and meditation, and her lived experience with metastatic breast cancer. Her talks and workshops integrate themes such as meaning and purpose, post-traumatic growth, and authentic and vulnerable leadership. 
 
Earlier in her career, Sally spent two decades as a media executive. At Time Warner, she led multicultural business strategy across HBO, Turner and Warner Bros. and created and launched OneFifty, a content incubator for innovative, diverse storytellers. A former camp counselor, Sally still passionately brings childlike wonder, creativity, and community into everything she does, most especially her adventures with her nephew and nieces.
 
Sally is a LinkedIn Top Voice whose advocacy and work have been featured in places such as Cosmopolitan, Oprah Daily, Allure, The Independent, Glamour, Netflix, Health, Entrepreneur, Good Morning America, CBS New York, and All There Is with Anderson Cooper. Her advocacy has also taken her to both Capitol Hill and The White House. To follow her work, find her on LinkedIn, IG, and her website.
 
If you want to check out the beautiful song that Francis sang for Sally, you will find it here
 

Noticing and Naming our Narratives and Patterns - An Essential Part Achieving our Goals

In this episode, Isabelle Labbe and I explore the themes of setting intentions and goals for the new year, understanding our patterns and narratives, and the importance of curiosity and self-awareness in achieving our goals. We share how our beliefs and stories shape our actions and how changing these narratives can lead to meaningful change. The conversation emphasizes the connection between who we are and what we do, and the importance of reflecting on our own narratives and as an essential part of transformation. In this conversation, Isabelle and I explore the themes of self-awareness, compassion, and personal growth in the context of achieving our goals and how changing narratives and overcoming patterns can get us there.. We discuss the importance of staying connected to one's vision, embracing feelings, and recognizing the narratives that shape our experiences. The conversation emphasizes the need for compassion in the face of discomfort and the power of acceptance in navigating challenges. Finally, it is also so important to recognize that nothing lives in isolation, Everything is connected and our ability to see that and begin to connect the dots is transformative.
 
If you have big or small goals this year, be sure to listen to 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 Isabelle:
Isabelle is a certified coach, passionate leader, and devoted mom on a lifelong quest to elevate global well-being through Conscious Leadership. With an open heart and deep curiosity, she challenges the status quo to foster growth, aliveness, and meaningful change in both personal and professional lives.
As the founder of the Integrated Leadership Academy, Isabelle created a transformative space for individuals to pause, refuel, and reconnect with their whole selves. Through her unique approach, she helps people shift from unconscious reactivity to a state of deeper presence, openness, and creativity.
Isabelle believes that each of us has unique gifts meant to be shared with the world, and within these gifts lies our collective purpose: to awaken to the truth of who we are. Whether we’re CEOs of large organizations or stay-at-home parents, we are all part of this journey together. For Isabelle, leadership is not a title—it’s a way of being in the world.
With an extensive background in coaching and leadership development, Isabelle holds numerous certifications, including:
Certified Integrated Health Coach, Institute for Integrated Nutrition
Certified Professional Coach (CPCC), Co-Active Institute (CTI)
Graduate, Co-Active Training Institute (CTI) Immersive Leadership Program
Certified NeuroTransformational Coach, BeAbove Leadership
Mental Fitness Coach, The Positive Intelligence
Certified 15 Commitments of Conscious Leadership Coach, The Conscious Leadership Group
Graduate, Hoffman Process
Enneagram Practitioner, Integrative Enneagram IEQ9
Teams Enneagram Practitioner, Integrative Enneagram IEQ9
Energy Medicine Facilitator, Morter Institute of Bioenergetics
Connect with Isabelle on LInkedIn
Check out her new website and learn more about Integrated Leadership Academy

Being in the Messiness

In this episode of 9 to Thrive, I reflect on the messiness of starting a new year without clear goals. I share some of the things I am doing to create more clarity, including re-identifying my core values, journaling, meditating, connecting with people and embracing the uncertainty. I am doubling down on  finding joy in small moments and staying curious about my inner narratives. 
One thing I am doing to help me get closer to my goals is 25/25 in 2025.
What is that? I got the idea from my friend Emily Blau, owner of NTN Retreats in Maine.
I am making a list of 25 things that I want to do 25 times in 2025.
Here is where I started…
I want to have 25 interesting conversations with 25 people in business…any kind of business.
I want to watch 25 sunsets and savor them.
I want to walk in nature with 25 different friends.
This week I hope to complete my list.
I am putting them into a spreadsheet and beginning to check them off!
 
Happy New Year Thrivers! I hope you enjoy this short episode to welcome in 2025. If you are feeling stuck and would like some help bringing your year into focus, reach out and schedule a call.
You deserve to thrive in 2025!
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

Sleep: How to get More of it and Why it is so Important with Morgan Adams

In this episode of Nine to Thrive: The Well-Being Podcast , I had the pleasure of discussing the critical importance of sleep with holistic sleep coach Morgan Adams. Together, we explore the impact of sleep on mental, emotional, and physical health, delve into Morgan's personal journey with sleep struggles, and discuss the varying sleep needs among individuals. The conversation also highlights the unique challenges women face regarding sleep during midlife, particularly due to hormonal changes and societal pressures. 
We also talk about the role of medical professionals in sleep health and the need to incorporate behavior modification over reliance on sleep medications for long term sleep health and well-being.  In this conversation, Morgan and I explore the complexities of sleep, including the fact that our sleep routine begins when we wake up in the morning!
Here are some key takeaways:
Have a consistent waking time each day, including the weekends. 
Within 30 minutes of waking, get out in the natural light (even if there isn’t sun) for 10-15 minutes. 
Eat within an hour - an hour and a half of the sun rising and try to eat your meals at consistent times when possible.
Move your body every day for 30 minutes is possible.  
These practices are SIMPLE and what makes them powerful is being consistent. Often we overthink things and we tell ourselves it can’t be this simple. Commitment to consistency is key!
 
If you or someone you love struggles with sleep, this episode is the perfect way to start 2025 with new tools and strategies for better sleep and a greater sense of well-being!
 
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 Morgan:
Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days.
Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one’s quality of life.
Morgan’s resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life.
 
Learn more about Morgan here

Bringing more Compassion into our Complex World With Sara Schairer

In this episode of Nine to Thrive, I talk with compassion expert Sara Shairer, Founder of Compassion It, to explore the significance that compassion can have in our lives, especially in today's divisive world. We discuss Sara's personal journey to understanding compassion, the importance of self-compassion, and practical ways to cultivate compassion through mindfulness and daily practices. Compassion is a practice. The more we work that “muscle”, the stronger it gets and the more transformative it is. Compassion is not just a feeling but an action that can transform our relationships, our communities, our workplaces and our world. 
If you want to work on a compassion practice, check out Sara’s 30-day Compassion Challenge to strengthen your skills here.
 
Takeaways
 
Compassion is essential for our well-being.
We are all born compassionate beings, but society can diminish this trait.
Compassion is a learned skill that can be strengthened like a muscle.
Mindfulness practices can enhance our ability to be compassionate.
Seeing the humanity in others helps us connect and offer compassion.
Self-compassion is crucial for extending compassion to others.
Compassion does not mean condoning harmful behavior.
Curiosity can help us understand and connect with others.
A 30-day compassion challenge can help build compassion skills.
Compassionate actions can lead to systemic change.
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 Sara 
 
Sara Schairer is the founder and executive director of Compassion It®, a global nonprofit organization and social movement on a mission to inspire daily compassionate actions and attitudes. Sara is a TEDx speaker and has facilitated Stanford University’s Compassion Cultivation Training® (CCT) course for over a decade.
 
At San Diego State University, Sara teaches the course "The Practice and Science of Mindfulness and Compassion." She also facilitates courses at UCSD’s Center for Mindfulness. Over the years, she has led trainings for thousands of people of all walks of life, from Big Tech leaders to incarcerated individuals.
 
Sara is the author of "A Case for Compassion: What Happens When We Prioritize People and the Planet.”
 
Sara is dedicated to promoting systemic compassion, self-compassion, burnout prevention, and mindfulness, and she leads workshops, gives talks, and coaches leaders for organizations that want to create lasting change. 
 
Check out Sara and her work here.
Connect with her on LinkedIn.