📌Make sure to check out the book ‘Defy: The Power of No in a World That Demands Yes’
https://www.amazon.com/Defy-Power-World-That-Demands/dp/0593445775


How often have you wanted to say no, but complied to keep the peace, avoid conflict, or make others happy? Cornell psychologist and trained doctor Dr. Sunita Sah explores the factors that keep us acquiescent and how they impact our health.

As a first-generation Indian immigrant, Dr. Sah understands the burden and responsibility to remain obedient. From her personal experience and extensive research, she reveals why so many of us are hardwired for compliance and teaches us how to reclaim our agency.

In her book, DEFY: The Power of No in a World That Demands Yes (One World; on sale: January 14, 2025), Dr. Sah deconstructs the myth that defiance is a negative trait. Instead, defying enables us to live in accordance with our values. With full mind and body alignment, we grant ourselves emotional and physical freedom.

🖋️ Some key points

(00:00) Introduction to the Podcast

(02:42) Exploring Compliance and Defiance

(04:50) The Impact of Compliance on Health and Society

(06:03) Redefining Defiance

(09:17) Practical Steps to Embrace Defiance

(15:10) The Benefits of Defiance

(23:42) Final Thoughts and Farewell

🌎 Connect with Dr. Sunita Sah

Website https://www.sunitasah.com/
Instagram https://www.instagram.com/drsunitasah/
Twitter https://twitter.com/profsunitasah?lang=en
LinkedIN https://www.linkedin.com/in/drsunitasah

👉 Dr. Sunita Sah BIO

Author Bio: Sunita Sah, MD, MBA, PhD, is an award-winning professor at Cornell University and an expert in organizational psychology. She leads groundbreaking research on influence, authority, compliance, and defiance. A trained physician, she practiced medicine in the United Kingdom and worked as a management consultant for the pharmaceutical industry. She currently teaches executives, leaders, and students in healthcare and business. Dr. Sah is a sought-after international speaker and consultant, advisor to government agencies, and former Commissioner of the National Commission on Forensic Science. Her multidisciplinary research and analyses have been widely published in leading academic journals and media entities including The New York Times, Los Angeles Times, Harvard Business Review, and Scientific American.

🎤 Podcast post-production by Seamless Multimedia

📌Make sure to check out the book ‘Defy: The Power of No in a World That Demands Yes’
https://www.amazon.com/Defy-Power-World-That-Demands/dp/0593445775

Join me in this solo episode as I reflect on the past year and share some of the personal insights and growth I've experienced. This episode is inspired by the concept of taking stock of what life throws at us—good, bad, and everything in between. I'll talk about how changes, big and small, have shaped me, why cutting back on clutter (both mental and physical) can be so freeing, and the complex dance of our emotions.

Key Points:

Embracing Change: I'll share why changes, even the unexpected ones have brought some surprisingly good turns in my life.

Simplifying Life: Hear how stripping things back to the basics has helped clear my headspace and made my daily routines more joyful.

Balancing Emotions: I'll discuss the intriguing dynamic of experiencing conflicting emotions simultaneously and the growth that comes from it.

And more: Each lesson is a peek into the various realizations and breakthroughs of my year.

These reflections are lightly touched upon in this podcast, aiming to resonate with anyone seeking empowerment and encouragement in their personal journey.

As I look back on these lessons, I am reminded of the continuous nature of learning and self-discovery. Each year offers its own set of challenges and triumphs, and by sharing these moments, I hope to connect with you on a deeper level, encouraging a space where we can all reflect, grow, and find joy in the journey together.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Watch this episode on YouTube 👉 https://youtu.be/eG7nxd8R7F4

📌Make sure to check out the book Toxic Productivity: Reclaim Your Time and Emotional Energy in a World That Always Demands More

👉In this episode of 'Drama Free Healthy Living with Jess Cording,' psychotherapist and author Israa Nasir discusses the widespread issue of toxic productivity.

Highlighting concepts from her book, Israa explains how excessive productivity can harm our well-being and self-worth. The conversation covers the societal pressures and emotional challenges that drive constant productivity and its connections to early life experiences.

Practical strategies are shared for managing negative emotions, conducting time and energy audits, and developing a healthier relationship with productivity. The episode emphasizes emotional regulation, resilience, and the importance of mindfulness and therapy. Listeners are invited to connect on social media and leave reviews, fostering a community of balanced, intentional living.

🖋️ Some key points

(01:55) Understanding Toxic Productivity

(02:37) Personal Experiences and Insights

(04:18) Defining Toxic Productivity

(05:49) Toxic Productivity in Daily Life

(09:16) The Impact of Constant Busyness

(13:06) Self-Worth and Productivity

(16:59) Steps to Break the Cycle

(18:11) Track Your Mood and Energy Levels

(18:47) Identifying Patterns and Overcommitment

(19:19) The Power of a Time Energy Audit

(21:56) Emotional Triggers and Productivity

(24:21) Building Emotional Awareness

(26:32) Focusing on Being Instead of Doing

(29:04) Developing a Healthy Relationship with Productivity

(30:29) Connecting and Final Thoughts

👉 Israa Nasir BIO

Israa Nasir, MHC-LP, is a New York City-based psychotherapist, writer, and the founder of WellGuide—a digital community for mental health awareness. A Pakistani-Canadian child of immigrants, she has a specific focus on mental health, identity formation and healing for the AAPI first- and second-generation immigrant community. Israa has been featured in NBC, Vox, Huffpost, Teen Vogue and other major publications and has been invited to speak at corporations such as Google, Meta, and Yale University.

Israa sits on the Mental Health Advisory Board for both PopSugar (Vox Media) and the menstrual health product and advocacy brand, August.

Instagram: 257k Tiktok: 44.6k LinkedIn: 500+

🌎 Connect with Israa Nasir

Website: https://www.israanasir.com/
Instagram https://www.instagram.com/well.guide/?hl=en
Twitter https://twitter.com/israajn
LinkedIN https://www.linkedin.com/in/israanasir
TikTok https://www.tiktok.com/@israajnasir?lang=en

🎤 Podcast post-production by Seamless Multimedia

In this solo episode, I dive into how to stay active while traveling, inspired by my recent trip to FNCE where I presented on nutrition for restful sleep. Whether you're on the road for work or pleasure, maintaining a fitness routine can be a challenge, but it’s totally doable with the right mindset and tools. I’m sharing my favorite bodyweight exercises, travel-friendly equipment, and practical tips to keep you moving no matter where you are. From quick Pilates sessions to stretching after long flights, this episode is packed with simple ways to stay fit and energized while traveling.

Key Points:

• Mindset Shift: Focus on movement, not perfection.

• Bodyweight Workouts: No equipment needed.

• Pilates on the Go: Ideal for small spaces.

• Minimal Equipment: Resistance bands and gliding discs are a game changer.

• Active Sightseeing: Turn your travels into workouts.

• Stretching & Mobility: A must after long flights.

• Travel Routine Adjustments: Short workouts for flexibility.

• Airport Activity: Walk, stretch, and stay mobile during layovers.

• Hydration & Nutrition: How I fuel up on the go.

• Sleep & Recovery: Tips for better rest while traveling.

I just got back from FNCE, where I was presenting on nutrition for restful sleep and as I was packing my gliding discs and resistance bands, I got the idea for this episode.

At the time of the recording of this episode, I’ve been in the wellness field for almost 15 years and been licensed to teach Pilates for almost 5, and yet I don’t do a lot of content related to fitness even though it’s a huge part of what I talk about with my clients.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Sign up for my newsletter at JessicaCording.substack.com for more health and wellness content, special deals, and more. Enjoy a free guide to nutrition and better sleep when you do.

📌Make sure to check out SEASON, the #1 Sardine SKU in the U.S.
https://www.seasonproducts.com/

👉In this episode of the Drama Free Healthy Living podcast, host Jess Cording sits down with Sara Kelly, Marketing Manager at Season Brand, to discuss the nutritional benefits of tinned fish.

They delve into topics such as the cognitive and mood-boosting properties of tinned fish, the production process, and the company's legacy. Sarah provides insights into various products offered by Season Brand, including their most popular items and new innovations.

They also address common concerns about safety, mercury levels, and the environmental impact of tinned fish. The episode concludes with practical tips on incorporating tinned fish into your diet, creating a 'Fish-cuterie' board, and what healthy living means to Sarah.

🖋️ Some key points

(00:00) Introduction to the Podcast

(00:22) Guest Introduction: Sarah Kelly from Season Brand

(02:43) Sarah Kelly's Journey into the Food Industry

(04:31) Benefits and Versatility of Tinned Fish

(11:46) Production Process of Tinned Fish

(12:54) Environmental and Health Concerns

(15:21) Tinned Fish in Pregnancy and Shelf Life

(17:45) Creative Ways to Enjoy Tinned Fish

(20:27) Conclusion and Final Thoughts

👉 Sara Kelly BIO

Sara Kelly is a seasoned marketing professional with over 10 years of experience, currently serving as the Marketing Manager at Season Brand. A graduate of Seton Hall University with a bachelor’s degree in marketing, Sara began her career in the food and beverage sector, working with renowned hospitality and CPG brands. Her journey included key roles at Party City Corporation and a luxury real estate developer before she returned to her passion for the food industry, taking on a leadership role in marketing at Season Brand.

In her current position, Sara oversees all advertising, promotional, and public relations initiatives, while also spearheading product innovation. Her expertise in marketing, combined with her deep appreciation for food and natural products, has made her instrumental in driving growth and sustaining the legacy of Season Brand.

🌎 Connect with Sara kelly

Website: https://www.seasonproducts.com/

SEASON, the #1 Sardine SKU in the U.S.

Social media: @seasonbrandofficial (IG)
https://www.instagram.com/seasonbrandofficial/?hl=en

🎤 Podcast post-production by Seamless Multimedia

📌Make sure to check out the book THE SECRET LANGUAGE OF THE BODY

👉In this episode of the Drama Free Healthy Living Podcast, host Jess Cording interviews nervous system practitioner and author Jennifer Mann. Jennifer shares her journey from being a professional ballet dancer to recovering from severe chronic illnesses using trauma-informed mind-body healing.

They discuss how understanding the mind-body connection and the nervous system is crucial for healing from conditions like chronic fatigue and fibromyalgia.

Jennifer also explains the importance of polyvagal theory, the window of tolerance, and simple steps to rebalance the nervous system. Tune in to learn practical techniques for integrating calm into your body and daily life.

🖋️ Some key points

(00:00) Introduction and Guest Overview

(02:30) Jenn's Journey from Ballet to Healing

(08:34) Understanding Mind-Body Connection

(17:39) Polyvagal Theory and Window of Tolerance

(32:37) Practical Steps for Nervous System Healing

(36:06) Connecting with Jen Mann

(37:14) Conclusion and Final Thoughts

👉 Jennifer Mann BIO

Jennifer Mann is a mind-body practitioner, yoga instructor, and functional movement therapist,

and has battled severe chronic fatigue. She began researching alternative approaches to healing chronic fatigue and was able to completely recover using trauma-informed, mind-body

healing. She now leads a community of over 100,000 followers on Instagram and is the Co-founder of Chronic Fatigue School which has helped thousands of people from all over the

world regulate their nervous systems. She is the co-author of In THE SECRET LANGUAGE OF THE BODY, which guides us through how to listen to the messages in our body and learn our limits to find the “goldilocks zone” of nervous system function—the ventral vagal social engagement system.

🌎 Connect with Jennifer Mann

Website: https://somiainternational.com/
Social: https://www.instagram.com/iamjenmann/

🎤 Podcast post-production by Seamless Multimedia

In this episode, I discuss how mindfulness has become essential for me as a healthcare provider. While I once resisted the practice, it’s now a non-negotiable part of my day—and something I teach to my clients.

Key Points:

• What is Mindfulness?
  A practice of being present, aware of your thoughts, feelings, and environment without judgment.

• Why It’s Important for Healthcare Providers
  Mindfulness helps reduce stress, increase focus, and build emotional resilience, all vital in high-stress healthcare settings.

• Simple Practices to Integrate:

• • Short meditation

  • Deep breathing

  • Mindful walking

  • Journaling

  • Sensory exercises
    These quick practices help manage stress and keep you grounded throughout the day.

To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues.

If you like what you hear, leave a 5-star review on apple podcasts HERE.

Connect with me on IG @jesscording

Sign up for my newsletter for more health and wellness content, special deals, and more.

Episode: 218: Exploring Hopeful Skepticism with Dr. Jamil Zaki

📌Make sure to check out Dr. Zakis’ book “Hope for Cynics: The Surprising Science of Human Goodness” https://www.amazon.com/Hope-Cynics-Surprising-Science-Goodness/dp/153874306X

👉In this episode of the Drama-Free, Healthy Living Podcast, host Jess Cording interviews Dr. Jamil Zaki, a Stanford University psychology professor and director of the Stanford Social Neuroscience Lab. Dr. Zaki, author of 'Hope for Cynics', shares his insights into empathy, the differences between cynicism and skepticism, and the impacts of these mindsets on our lives.

They discuss the negative effects of cynicism, the role of media in shaping our perceptions, and introduce the concept of hopeful skepticism—a balanced approach to understanding the world. They also delve into tribal cynicism, the importance of human connections, and practical steps to foster positive change.

The episode concludes with Dr. Zaki's views on healthy living, focusing on psychological health through love and meaningful work.

🖋️ Some key points

(00:38) Exploring Cynicism and Skepticism

(02:24) Dr. Zaki's Background and Inspiration

(07:07) Understanding Hopeful Skepticism

(14:23) Cynicism in Society and Media Influence

(27:39) Introduction to Social Shark Attacks

(29:25) Overcoming Social Anxiety

(31:03) Challenging Cynical Assumptions

(33:19) Understanding Tribal Cynicism

(38:23) Hope vs. Optimism

(42:02) Practicing Hopeful Skepticism

(47:29) Final Thoughts and Healthy Living

👉 Dr.Zaki BIO

Dr. Jamil Zaki is a professor of psychology at Stanford University and the director of the Stanford Social Neuroscience Lab. He trained at Columbia and Harvard, studying empathy and kindness in the human brain. He is interested in how we can learn to connect better.

🌎 Connect with Dr Jamil Zaki

LinkedIN https://www.linkedin.com/in/jamil-zaki-b0b4a9192
Twitter/X https://x.com/zakijam
Instagram https://www.instagram.com/warforkindness/

🎤 Podcast post-production by Seamless Multimedia