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Summary

In this episode, Dr. Zarya Rubin and Hilary Russo explore the intersection of holistic health, trauma recovery, and emotional resilience. Hilary shares her journey from a successful media career to becoming a Certified Havening Techniques Practitioner and Trainer, emphasizing the importance of self-care and the power of touch. We discuss the neuroscience behind trauma, the role of the amygdala, and practical "Self-Havening" techniques for managing daily stress. Hilary introduces us to her signature "Hug It Out" method, which combines Humor, Understanding, and Gratitude to foster emotional well-being. The conversation also addresses common misconceptions about holistic health and the power of personal wellness routines.

Takeaways

• Havening is a psychosensory approach that uses touch to heal trauma.
• The amygdala plays a crucial role in our stress responses.
• Self-Havening techniques can help manage daily stress effectively.
• Humor and gratitude are essential components of emotional resilience.
• The "Hug-It-Out" method uses Humor, Understanding and Gratitude to foster healing
• Holistic health can be complementary to traditional medicine.
• Neuroplasticity allows us to change our brain's pathways and responses to trauma.
• Creating a safe mental space is vital for emotional healing.
• Self-care practices are essential for preventing burnout.
• Awareness of our feelings is the first step to healing.
• Building a supportive community enhances personal wellness journeys.

Connect with Hilary:

Website: hilaryrusso.com

Instagram: @hilaryrusso

Podcast: HIListically Speaking https://podcasts.apple.com/us/podcast/hilistically-speaking-with-hilary-russo/id1518442926

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit

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Summary

In this episode, Dr. Zarya Rubin and Life Coach Mari Wuellner discuss the importance of living intentionally and breaking free from autopilot mode. We explore the concept of burnout as a wake-up call, the evolution of success, and the pervasive issue of "Mom Guilt." The conversation emphasizes the need for self-care, awareness, and the importance of defining personal values and goals in motherhood and life. Mari shares her journey from burnout to purposeful living, encouraging listeners to take small steps towards a more fulfilling life.

Takeaways

• Living on purpose means showing up authentically for yourself.
• Burnout can serve as a wake-up call to re-evaluate your life.
• Success should be defined by personal fulfillment, not just external accolades.
• "Mom Guilt" is a common experience that many women face.
• Self-care is more than just physical pampering; it’s about emotional and mental well-being.
• Awareness of Mom Guilt can help address and overcome it.
• It’s important to challenge societal expectations of motherhood.
• Taking small steps can lead to significant changes in life.
• Defining what kind of mom you want to be is crucial for personal growth.
• Filling your own cup is essential to be able to support others.

Connect with Mari!

IG - https://www.instagram.com/mariwuellner/

Website: https://www.mariwuellnercoaching.com/

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit

Send us a text

Summary

In this conversation, Dr. Zarya Rubin and Aleen Raybin explore the challenges faced by high-achieving women, particularly those who are eldest daughters, in navigating burnout, perfectionism, and societal expectations. Aline shares her personal journey of unlearning caretaking behaviors and the impact of generational conditioning. They discuss the role of patriarchy in shaping women's experiences and the importance of finding personal validation and setting boundaries to combat burnout. In this conversation, Aleen and Dr. Zarya Rubin explore the complexities of self-care, boundaries, and the importance of honesty in personal growth. They discuss the challenges women face in prioritizing themselves, the significance of intergenerational healing, and how spirituality and holistic approaches can aid in overcoming burnout. The dialogue emphasizes the need for self-awareness and the journey towards reconnecting with one's true self, while also addressing the impact of generational trauma and resilience.

Takeaways

• Burnout is often linked to perfectionism and societal pressures.
• Eldest daughters often become caretakers, neglecting their own needs.
• The journey of healing involves unlearning ingrained behaviors.
• Patriarchy influences women's roles and expectations in society.
• High-achieving women often feel the need to control their environments.
• Finding personal validation is crucial for mental health.
• Setting boundaries is essential to prevent burnout.
• Women are conditioned to prioritize others over themselves.
• Healing is about remembering who we are, not fixing what's broken. Saying no is particularly challenging for those who are caretakers.
• Honesty with oneself is the first step to honesty with others.
• Recognizing what upsets us can reveal our own needs.
• Journaling can help uncover hidden truths.
• Small daily actions can lead to significant changes.
• Intergenerational trauma affects our current experiences.
• We inherit resilience from our ancestors as well as trauma.
• Spirituality can ground us in our human experience.

Chapters

00:00 Navigating Burnout and Perfectionism
11:37 The Role of Eldest Daughters
18:00 Patriarchy and Its Impact on Women
20:47 Finding Validation and Setting Boundaries
21:38 The Challenge of Saying No
27:10 Reconnecting with Ourselves
31:20 Intergenerational Healing and Resilience
39:00 Spirituality and Holistic Healing

Connect with Aleen: https://www.instagram.com/aleen_raybin/

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit

Send us a text

Summary

In this episode, Dr. Zarya Rubin and Hope Pedraza delve into the complexities of burnout, functional nutrition, and the importance of understanding one's unique health journey. Hope shares her personal experiences with health challenges and how they shaped her approach to nutrition and wellness. The conversation emphasizes the significance of bio-individuality in nutrition, the impact of stress on women's health, and the signs of burnout. They discuss practical strategies for healing, including nutritional habits, hydration, and the role of human design in understanding personal energy dynamics. The episode concludes with insights on thriving after burnout and the importance of listening to one's body.

Takeaways

• Hope's journey into functional nutrition began with her own health struggles.
• Functional nutrition focuses on the root causes of health issues, not just symptoms.
• Bio-individuality is crucial; what works for one person may not work for another.
• Many high-achieving women feel frustrated despite following healthy habits.
• Over-exercising and intermittent fasting can exacerbate burnout symptoms.
• Recognizing signs of burnout is essential for recovery.
• Chronic fatigue and brain fog are common symptoms of burnout.
• Hydration plays a significant role in mental clarity and energy levels.
• Human design can help individuals understand their energy flow and decision-making.
• Thriving after burnout involves deep connection with one's body and intuition.

Chapters

00:00 Unlocking Burnout Recovery through Functional Nutrition & Human Design — with Hope Pedraza
02:41 Hope's Personal Journey and Health Challenges
05:00 The Shift to Functional Nutrition
06:20 Understanding Functional Nutrition
08:27 Common Misconceptions About Health Practices
11:36 The Stress Response and Women's Health
15:29 Identifying Signs of Burnout
18:08 Chronic Symptoms vs. Temporary Stress
20:38 Recognizing and Responding to Stress Signals
22:18 Nourishing the Body: Nutrition for Burnout Recovery
31:26 Understanding Human Design: Your Energetic Blueprint
40:32 Thriving Beyond Burnout: Embracing Intuition and Connection

Connect with Hope Pedraza on IG: https://www.instagram.com/thehopepedraza/

Schedule a 30-minute free functional nutrition assessment: https://calendly.com/hopefulandwholesome/discoverycall?month=2025-05

Check out her podcast Hopeful and Wholesome! https://podcasts.apple.com/us/podcast/hopeful-and-wholesome-wellness-nutrition-inner/id1514451766

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit

Send us a text

Have you ever tried to say no but felt guilty, so said yes instead? Have you ever felt that tightness in your chest when people said or did something that didn't feel right, but you stayed quiet? Do people always refer to you as "so nice" but inside you might feel like a ball of fury? You might need to work on creating better boundaries...

Today's guest is on a mission to help smart, sensitive women stop playing small, start speaking up, and step into the most confident, authentic version of themselves. Molly Ruben, and no, I don't think we're related, but maybe we are, we'll find out later, is a confidence and boundaries coach who helps women ditch people pleasing to create vibrant, unapologetic lives rooted in self-trust. With a background in public health, years of personal growth work, and deep training in feminine power coaching. Molly blends science, soul and strategy to help her clients build emotional resilience and rock solid boundaries. If you've ever struggled with saying no, setting limits or speaking up for what you really want, this conversation is going to hit home for you.

Takeaways

• Molly Ruben emphasizes the importance of understanding boundaries for personal fulfillment.
• Women often feel their primary role is to please others, which can lead to unfulfilling lives.
• Setting boundaries is a skill that can be learned and practiced over time.
• Self-compassion is crucial for women learning to set boundaries.
• Discomfort is a natural signal that can guide boundary setting.
• Practicing saying 'I'm uncomfortable' can help in boundary situations.
• It's important to take time to respond to requests instead of reacting immediately.
• Generosity and over-giving exist on a spectrum; awareness is key.
• Building trust with oneself involves small, consistent actions over time.
• Disappointment is a natural part of life, and it's okay to cause it in others.

Chapters

00:00 How to Set Boundaries Without Feeling Guilty : Secrets for People Pleasers with Molly Ruben
03:14 Molly's Journey to Understanding Boundaries
06:02 The Impact of People-Pleasing on Relationships
08:30 Reclaiming Energy and Authenticity
11:13 Defining Boundaries: What They Are and Why They Matter
14:12 Recognizing and Communicating Discomfort
16:56 Practical Strategies for Setting Boundaries
19:26 The Spectrum of Giving: Generosity vs. Over-Giving
25:09 The Cost of Self-Sacrifice
26:45 Setting Boundaries with Children
29:13 Understanding Boundaries vs. Rules
31:56 The Role of Self-Compassion in Boundary Setting
34:14 Rebuilding Self-Trust After People-Pleasing
35:47 Small Steps to Empowerment
38:08 Learning from Boundary Violations

Connect with Boundary and Confidence Coach Molly Ruben: mollyruben.com to download your FREE Boundary Clarity Guide and book a FREE 1:1 consultation

"Playing Big" by Tara Mohr https://www.taramohr.com/the-playing-big-book/

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit

Send us a text

Are you a mom on the verge of a breakdown, always keeping track of every. single. detail of your kid's lives as well as juggling your own responsibilities? Doctor's appointments, school forms, field trips, making lunches, dinners, groceries, The Mental Load of Motherhood is a never-ending to-do list...

In this episode of Outsmart Burnout, Dr. Zarya Rubin speaks with Paige Connell (@sheisapaigeturner), a prominent voice in the motherhood space, about the challenges of motherhood, emotional labor, and the mental load that often leads to burnout. Paige shares her journey of becoming a social media sensation by discussing the realities of parenting and advocating for systemic changes in childcare and workplace equity. The discussion highlights the significance of making invisible labor visible and finding ways to articulate feelings and needs within relationships.

Takeaways

• Paige Connell started sharing her experiences online to connect with other mothers.
• Emotional labor involves anticipating and managing the emotional needs of family members.
• The mental load is an ongoing cognitive burden that mothers carry.
• Writing down tasks can help alleviate the mental load and clarify responsibilities.
• The default parent dynamic often leads to unequal distribution of parenting responsibilities.
• Expectations of mothers have increased significantly over the years.
• Burnout can be exacerbated by external factors like the pandemic.
• Recognizing the signs of burnout is crucial for mental health.
• Feelings of resentment can arise from an unequal distribution of emotional labor.
• Effective communication is key to addressing domestic responsibilities.
• Intentional time with friends and community is crucial for emotional well-being.
• Understanding the language of emotional labor can empower conversations with partners.
• Recognizing that many women face similar struggles can foster a sense of community.

Chapters

00:00 Introduction to Motherhood and Burnout
02:06 The Journey of Sharing Experiences Online
04:18 Understanding Emotional Labor
06:42 Exploring the Mental Load
10:06 Strategies for Managing the Mental Load
13:06 The Default Parent Dynamic
22:05 Recognizing and Addressing Burnout
27:16 The Weight of Emotional Labor and Resentment
30:39 Finding Equitable Solutions in Domestic Responsibilities
39:46 Prioritizing Self-Care and Mental Health

You can connect with Paige on social media @sheisapaigeturner Head to her website: www.sheisapaigeturner.com for FREE resources and courses about managing the mental load and how to have hard conversations with your partner.

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit

Send us a text

Welcome to The Outsmart Burnout Podcast!

I'm your host, Dr. Zarya Rubin - a Harvard-educated physician, TEDx speaker, and burnout expert. This show is for women in midlife who are tired of being tired and want to break free from burnout to reclaim their passion, purpose and JOY!

Each week, I will interview an expert guest on topics that relate to preventing or healing from burnout. We will get raw and real about the mental load of motherhood, how to set better boundaries without guilt, why trauma lives in the body and how to create a life that doesn't just look good on the outside, but one that feels good on the inside.

Please like, subscribe and share this podcast with someone you think might enjoy it. And if you enjoyed the episode? Please leave us a review! It really does help other women looking to outsmart burnout discover the show.

And remember, burnout is not your destiny; it's your wake-up call!

Connect with Dr. Zarya Rubin:

Listen to my TEDx talk about my burnout story: https://bit.ly/TEDxBurnout

Learn more: https://drzarya.com

Follow along on IG: https://instagram.com/drzaryarubin

Download your FREE Outsmart Burnout Toolkit: https://drzarya.myflodesk.com/outsmartburnouttoolkit