The Meredith Patterson Podcast

The Meredith Patterson Podcast is a heartfelt and inspiring series that delves into illuminating the universal human condition. Hosted by Meredith Patterson—an accomplished actress, dancer, singer, and writer with over 25 years of industry experience—the podcast offers an insider’s perspective on the triumphs, challenges, and life lessons of not only a creative career, but any walk of life with a focus on authenticity, vulnerability, and growth. Each episode features candid conversations with people from all industries, with honest reflections on mental health, and practical insights for overcoming obstacles and thriving. Meredith explores what it truly means to become the best version of yourself—no matter your background or journey. Whether you’re a creative, performer, dreamer, or simply someone seeking inspiration and meaningful connection, The Meredith Patterson Podcast delivers wisdom, humor, and heart in every episode. Join Meredith once a week for empowering stories, actionable advice, and a celebration of resilience, creativity, and the power of being human.

#MentalHealthMonday - Radical Acceptance 06/02/2025

#MentalHealthMonday - Radical Acceptance Radical Acceptance: My Career, My Life, My Dreams Today I’m going to speak from my heart about something that’s changed my life. Radical acceptance. Not just of my career — although that’s a big one. But of everything I’ve ever dreamed of. The life I thought I’d have. The love I imagined. The body. The home. The timeline. The moments that never came… and the ones that did, but didn’t look like I thought they would. This episode is for anyone who’s ever asked: “Why didn’t this go the way I hoped?” Or… “Am I still enough if my life doesn’t look the way I planned?” Let’s talk about it — all of it. Let’s talk about radical acceptance. And the freedom waiting on the other side. LIFE RARELY FOLLOWS THE SCRIPT When I was younger, I had a clear vision. Maybe you did too. I thought if I worked hard enough, loved deeply enough, followed the rules, took care of my body, stayed kind and focused — everything would fall into place. And some things did. But some things didn’t. Not in the way I expected. Not on the timeline I imagined. And some dreams — if I’m honest — didn’t come true at all. And that used to crush me. Until I realized: the pain wasn’t just from what didn’t happen… the pain was from my resistance to what was. RADICAL ACCEPTANCE IS NOT GIVING UP Let’s clear this up: radical acceptance is not saying “Oh well, I guess this is all I get.” No. It’s choosing to stop fighting reality. It’s grieving the story you once held… And turning fully toward the life you actually have. It’s saying: This is how it went. This is who I am. This is where I am. And I will love myself here. CAREER, RELATIONSHIPS, BODY, AGE… IT’S ALL INCLUDED Radical acceptance means: Accepting the career that zigzagged. The relationships that didn’t last. The body that aged and stretched and shifted. The family you have — or don’t. The children who arrived — or didn’t. The version of success you dreamed of at 20… that no longer fits who you are at 50. This doesn’t mean we stop dreaming. It means we stop punishing ourselves for what didn’t happen. THE GRIEF COMES FIRST Let me be real: you have to grieve first. Before the peace… comes the heartbreak. Before the freedom… comes the release. So let yourself mourn. Cry for the love that didn’t arrive. The baby you didn’t hold. The show you didn’t book. The dream that slipped through your fingers. That grief is sacred. It’s part of being alive. And once you move through it — you make space for what’s next. SEE WHAT’S STILL BEAUTIFUL When I finally let go of what wasn’t — I could see what was. And it’s beautiful. My husband. My boys. The mountain air. The music I still get to sing. The resilience I’ve built. The woman I’ve become. I stopped waiting for the perfect life, and started living the real one — with all its cracks and color and unexpected blessings. And you can too. HOW TO BEGIN RADICAL ACCEPTANCE — IN ANY AREA OF LIFE If you’re ready to stop suffering over what didn’t happen, here are some powerful ways to begin radical acceptance — right now: Tell the truth. Write it down. Speak it aloud. No filters. No shame. “This didn’t go the way I hoped. I’m grieving it.” Let go of the story. Release the fantasy. Mourn it, honor it — but stop living inside it. Focus on what is. What’s here right now? What’s still beautiful? Who are you because of what you’ve lived? Redefine your dream. Your dream is allowed to evolve. Maybe it’s not about “making it” anymore — maybe it’s about being whole. Practice presence. You are not behind. You are not broken. You are becoming. If this episode touched something in you — don’t ignore it. Here’s what I want you to do: Tonight, light a candle. Write down the dream you need to release — the one that’s still hurting your heart. Read it aloud. Then say this: “I release you with love. I accept where I am. And I trust that something beautiful is still unfolding.” Because it is. You are not too late. You are not off course. You are exactly where you’re meant to be — becoming who you’re meant to become. Thank you for being here with me. And as always… Bliss is your birthright. Have vision for what you want… and be grateful for where you are. Every single day. I’ll see you next time. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36770230

Steven Schauer - Stories Sustain Us: How Storytelling Shapes Resilience, Equity, and Environmental Change 05/30/2025

#MentalHealthMonday - The Blind Spots We Don’t See… Until We Do 05/26/2025

#MentalHealthMonday - The Blind Spots We Don’t See… Until We Do Today’s episode is a little different. I’m pulling back the curtain—not on a show or a project—but on me. On the inner world I often keep running past in the name of getting things done, lifting others up, staying strong, being inspiring. And maybe… just maybe… you’re doing that too. Because what I realized recently is this: There are blind spots in my life. And they’ve been quietly steering the wheel. So today, I’m naming them. Not because I have it all figured out, but because healing starts when we tell the truth—out loud. THE BLIND SPOTS 1. I tie my worth to what I produce I’m a doer. An achiever. But somewhere along the way, I forgot that I’m worthy even when I’m resting. Even when I’m not being productive. 2. I overgive And I know I’m not alone here. I’ll give and give until I’m empty—without even realizing it. And receiving? That’s the hard part. But I’m learning that asking for help is brave. And receiving is holy. 3. I chase perfection I’ll rework a sentence ten times before I say it. I’ll rehearse love, support, even joy. But perfection is a moving target—and the magic lives in the messy middle. 4. I bury my pain to stay “positive.” People see the light in me. And that’s real. But what they don’t always see are the shadows I’ve ignored just to keep shining. 5. I live in the future What’s next? What needs planning? What’s the next dream to build? Sometimes I forget to land in this moment—and feel the miracle that I’m already in. 6. I put myself last Family. Work. Community. Everyone gets fed before I do—sometimes literally and spiritually. But I can’t pour from an empty soul. And neither can you. 7. I forget who I am without the roles Broadway star. Publisher. Coach. Wife. Mom. But who am I in silence? In stillness? I’m rediscovering that—and it’s beautiful. 8. I fear slowing down Because if I slow down, the feelings might catch up. But maybe… they’re just trying to tell me something I need to hear. 9. I’ve parked grief instead of processing it There are goodbyes I’ve never said, parts of me I’ve quietly let go of. And today, I honor them. 10. I haven’t always given myself balance And that ends now. THE SHIFT So what am I doing with all of this? I created a 7-day healing challenge—just for me. And maybe just for you, too. It’s simple. Each day, I pause. I journal. I do one act of radical truth or softness. I remember that I’m not a machine—I’m a miracle. If any of this hit home for you… If you’re nodding through tears or sitting in quiet reflection right now… I invite you to do this challenge with me. Start with one blind spot. Give it light. Speak it out loud. Journal on it. Feel it fully. Then give yourself the grace to grow. Balance doesn’t come from hustling harder—it comes from coming home to yourself. So today, let’s all come home. Let’s be honest. Let’s be whole. Let’s be free. Because we deserve that. We’ve always deserved that. If this episode resonated, please share it with another woman who might need to hear this truth. And if you’d like the full 7-day challenge I created, DM me or visit my website—I’ll send it your way. I love you. I see you. And I’m walking this path beside you. Until next time, remember: Bliss is your birthright. Have vision for what you want. And be grateful for where you are—every single day. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36658010

Religion vs. Spirituality: Losing Trust, Surviving a Cult, and Finding My Own Source 05/23/2025

Religion vs. Spirituality: Losing Trust, Surviving a Cult, and Finding My Own Source Hi everyone. Welcome to The Meredith Patterson Podcast. This episode is raw. It’s vulnerable. And it’s deeply personal. I’ve hesitated to share this, but I’ve learned that silence around abuse—especially spiritual abuse—only allows it to thrive. And I know I’m not alone. Today, I’m talking about the difference between religion and spirituality—and how deeply religion has hurt me. From growing up in a guilt- and shame-based Catholic system steeped in silence and abuse… to being aggressively recruited into a cult here in New York City—the International Church of Christ… I eventually found myself with no label. No religion. No community. No trust. This episode is for anyone who’s ever had their faith betrayed by something that was supposed to be sacred. Catholicism – Shame and Silence I was raised Catholic. And while some find comfort in the structure and rituals, my experience was filled with guilt, shame, and fear. I was taught to confess, to obey, to repent. But no one asked me if I felt safe. Or seen. Or loved. Behind the symbols of peace and purity was something devastating—widespread sexual abuse. Covered up. Denied. Allowed to continue. It broke something inside me. How could I trust in a loving God when the people claiming to represent Him were harming children—and being protected while doing it? I left the Church carrying a weight that was never mine. But I still longed for connection. For meaning. And that made me vulnerable. The Cult – International Church of Christ When I moved to New York City, that hunger for connection led me straight into the arms of something far more dangerous than it appeared. The International Church of Christ. They were charismatic. Friendly. Supportive. I remember walking into one of their first services and seeing Geoffrey Owens from The Cosby Show in the room. The vibe was cool, casual. The music was upbeat. Everyone looked young, vibrant, connected. I thought, “This is different. Maybe this is what I’ve been missing.” But it wasn’t love. It was control. They used tactics now recognized as cult-like: Love-bombing. Scripture as manipulation. Mandatory confessions. Pressure to recruit. Social isolation from anyone who didn’t conform. Shame disguised as accountability. I was expected to never miss church—even when I was performing in shows. I was told to confess deeply personal things to people I barely knew. I was judged for missing a Bible study. My sense of worth was tied to my obedience. Six months in, the red flags became impossible to ignore. But I had wanted so badly to belong… that I ignored my intuition. Until it screamed: Get out. Leaving wasn’t easy. They don’t just let you walk away. You’re told you’re “falling away from God.” That you’re lost. That your soul is in danger. But here’s what I know now: My soul wasn’t in danger. My soul was waking up. Left With Nothing – And Still Craving Connection After Catholicism—and then that cult—I was done. Done with religion. Done with labels. Done with anyone telling me they had the truth if I would just give them enough of myself. But when you strip away all those layers—what’s left? Nothing. At first. And that nothingness is painful. It’s exhausting to not know who to trust. To ask: Who’s real? And worse: Can I even trust myself? Because spiritual abuse doesn’t just break your relationship with community. It breaks your relationship with your own inner guidance. Reclaiming Spirituality – On My Own Terms Eventually, I started to explore. To question. To unlearn. I began studying different religions. I started asking: What is real spirituality? Since I was a child, I’ve always felt closest to something divine in nature. In the trees. The ocean. The mountains. In the quiet. That’s where I’ve always felt God—or Source, or the Universe—whatever you want to call it. So I began meditating. I stopped saying prayers that felt robotic and started listening instead. I explored the teachings of spiritual leaders and realized how much of their wisdom overlaps. And then… I took a closer look at Jesus. Not the Jesus twisted by institutions. But Jesus, the person. And I saw how much he criticized the religious leaders of his time—the Pharisees—for exactly what I had experienced. He called them hypocrites. He condemned their self-righteousness. Their obsession with appearances. Their expensive robes, ornate temples, and empty rituals. He said they were like “whitewashed tombs”—beautiful on the outside but full of decay inside. He flipped tables in the temple—not because people were worshiping—but because they had turned a place of spiritual connection into a marketplace for profit and power. That wasn’t rebellion. That was truth. Jesus’s message was never about fear, guilt, or hierarchy. It was about love. Humility. Service. Compassion. And I realized—most of what organized religion has done in his name? He would’ve never stood for it. So here’s what I believe now: Spirituality isn’t handed to you by an institution. It already lives inside of you. It lives in your breath. In the sunrise. In your laughter. In music. In grief. In stillness. In presence. I don’t need a label anymore. I’m not religious. I don’t belong to a church. But I believe in something greater. I believe in energy. In truth. In love. In Source. I’ve found the divine in dance. In solitude. In meditation. In my son’s smile. I don’t need a building to pray. I don’t need a preacher in silk robes to tell me I’m enough. I don’t need a group to save me. I saved myself. For Anyone Who’s Been Hurt If you’ve been hurt by religion, please hear this: You are not broken. You were never the problem. Your longing for connection is not foolish. It’s sacred. You don’t have to give up on spirituality just because religion betrayed you. You get to reclaim it. You get to rebuild it. You get to define it. And if you don’t trust yet… that’s okay. But don’t close your heart forever. Let it heal. And when you're ready—start small. Light a candle. Go for a walk. Cry. Breathe. Listen. Laugh. That is church. That is prayer. That is sacred. Take one moment today and ask yourself: What does real connection feel like to me? Then follow that. Not what you were told to believe. But what your soul already knows. Thank you for listening. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36657810

#MentalHealthMonday - Attention Is The New Currency 05/19/2025

#MentalHealthMonday - Attention Is The New Currency Welcome to The Meredith Patterson Podcast, where we explore how to live with more intention, more creativity, and more joy—especially in a world that often feels designed to distract us. And I want to start by asking you something that might stop you in your tracks… When was the last time you truly paid attention? I mean, deep, undistracted, fully present attention—to someone speaking, to something you're watching, or even to your own thoughts? The truth is, we are living in a world that is starving for our attention. And at the same time, we are hemorrhaging it. The Shrinking Attention Span Let’s start with the facts. Studies have shown that our attention spans have been shrinking for years. Some researchers say it’s now shorter than a goldfish’s—hovering at around 8 seconds. Whether that stat is 100% accurate or not, the trend is real. We are losing the ability to focus deeply. Why? Because we’re overstimulated. Notifications, emails, breaking news, TikToks, reels, scroll-scroll-scroll… Our brains are now wired to crave the next thing. The quicker the dopamine hit, the better. But here’s the dangerous twist: Attention is now currency. Platforms profit from how long they can keep our eyes glued to the screen. They compete for our focus like bidders at an auction. The more attention they get from you, the more money they make. And we’re the product. Not the consumer. The Overload of Choice Let’s talk about decision fatigue. We used to have four TV channels. Now we have 400 streaming platforms, thousands of shows, and an endless scroll of user-generated content. Ironically, the more choices we have, the harder it is to choose—and the less satisfied we are when we do. Have you ever spent 45 minutes looking for something to watch, only to end up rewatching an old sitcom or falling asleep? That’s not laziness. That’s cognitive overload. Our brains weren’t built to make hundreds of micro-decisions about what to watch, who to follow, or what filter to use. And all of this choice chips away at our ability to focus, commit, and stay present. ADD, ADHD & the New Attention Economy There’s been a significant uptick in ADD and ADHD diagnoses, especially in adults—and particularly among women over 35. Why now? Because the world has become noisier. Faster. Less forgiving. And for those of us whose brains already crave novelty or struggle with focus, this world is like gasoline on a fire. Now, I want to say this clearly: ADD and ADHD are real neurodivergent conditions. But our modern environment is creating symptoms in nearly everyone. It’s no longer just about attention disorders. It’s about an attention crisis. Social Media & Screen Addiction We are addicted to the scroll. It’s not just a bad habit—it’s a chemical dependency. Every like, every notification, every viral video gives us a hit of dopamine. That “feel good” hormone. And over time, we build up a tolerance. So we keep scrolling for the next hit. And it’s designed that way. The infinite scroll wasn’t an accident—it was an invention meant to keep you on the platform just a little longer. And a little longer. And a little longer... Here’s the catch: When we trade our attention for digital dopamine, we rob ourselves of deeper joy. We stop being present with our kids. We stop hearing our own inner voice. We numb out. So What Can We Do? This isn’t about deleting your social media or throwing your phone into a lake—although some days that does sound tempting. It’s about intentional attention. Here are five small shifts that can create big change: Start your day without your phone. Even 10–15 minutes can change your mindset for the whole day. Use “Do Not Disturb” mode. Your attention is precious. Protect it like your bank account. Watch one thing at a time. No more multitasking shows, texts, and Instagram. Reclaim boredom. Let your brain get bored. That’s where creativity is born. Practice presence. Whether it’s your child, your partner, your craft—give it your full attention. That’s how we build connection. We are living in a world where our attention is being pulled, poked, and auctioned off every minute. But you have more power than you think. When you decide where to place your attention, you take your power back. And when you do it with intention, you become richer—in clarity, in peace, and in purpose. Because attention is the new currency… And how you spend it will shape the life you live. (Pause) If this episode resonated with you, I invite you to take one action today: Put your phone down and look someone you love in the eye. Be fully there. No distractions. Just presence. That’s the real flex in today’s world. Thank you for listening to The Meredith Patterson Podcast. Subscribe, share, and if you loved this episode—leave a review. Let’s build a more intentional life together, one moment at a time. Until next time— Stay present, stay powerful, and keep dreaming big. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36508620

Cinematic Storyteller April Wright 05/16/2025

#MentalHealthMonday - Microplastics: The Uninvited Guests at Your Dinner Table 05/12/2025

#MentalHealthMonday - Microplastics: The Uninvited Guests at Your Dinner Table Today’s #MentalHealthMonday episode? Might shock you a little. Because we’re talking about something that’s in your water, your food, your clothes, your makeup—heck, it’s probably in your bloodstream right now. Microplastics. “Your Gut Called—It’s Tired of Eating Tupperware” “Breaking Up with Plastic (It’s Not Me, It’s You)” Tiny pieces of plastic that are everywhere—and I mean everywhere. Including inside you. But don’t panic—this episode isn’t about fear. It’s about awareness. And power. Because once you know where plastic came from, what it’s doing to us, and how to reduce it—you’ll realize how deeply beautiful it is to take control of your environment. A Quick History of Plastic Let’s rewind the tape. Plastic was invented in 1907 by a Belgian chemist named Leo Baekeland. It was hailed as a miracle material. Durable, moldable, lightweight, and cheap. In the post-WWII era, it became synonymous with progress—convenience, prosperity, modern life. Tupperware parties, polyester pantsuits, Barbie dolls, grocery bags—it was all plastic, and it was everywhere. Still is. But no one stopped to ask: Where does it go when we're done with it? Here’s the sobering truth: Every piece of plastic ever made still exists. And as it breaks down? It becomes microplastics—particles smaller than 5mm. Too tiny to see. Too sneaky to filter out. Too dangerous to ignore. The Science of Microplastics Let’s get into your inner nerd for a second (you know she’s in there). Microplastics come from: Plastic packaging breaking down in the sun Synthetic clothing shedding fibers in the wash Plastic containers releasing particles when heated Even car tires and city dust We inhale them. We drink them. We eat them. Recent studies have found microplastics in: Human blood Breast milk Placenta And yes… even the lungs They carry endocrine-disrupting chemicals like BPA and phthalates. These mimic hormones and can interfere with: Fertility Thyroid function Gut health Brain development The gut microbiome—our second brain—is especially vulnerable. Ingested plastics can trigger inflammation, oxidative stress, and immune dysfunction. That affects everything, from mood to metabolism. Where They’re Hiding Here’s the unsettling part: You’re likely eating a credit card’s worth of plastic every week. Not a metaphor. That’s per research by the WWF in 2019. Let’s name names. Microplastics are hiding in: 🥤 Bottled water (much worse than tap!) 🐟 Shellfish and fish (especially those eaten whole) 🧂 Table salt (refined sea salts often contain plastic particles) 🍱 Plastic-wrapped takeout 🍵 Plastic teabags 🍼 Baby bottles made with polypropylene 🌬️ Even the air you breathe—especially indoors PART 4: How to Eat (and Live) With Less Plastic I want you to feel empowered, not overwhelmed. So here are five practical shifts you can start today: Ditch the plastic water bottle Use a glass or stainless steel reusable one. Filter your water with a carbon filter or reverse osmosis system. Eat more whole, unpackaged foods Shop farmers markets. Choose produce without plastic wrap. Bonus: it’s usually fresher and tastes better! Swap your food storage Store leftovers in glass containers, not plastic. Don’t microwave in plastic—ever. Wear natural fibers Cotton, wool, bamboo > polyester. Synthetic clothes shed microfibers in the wash and into our water systems. Choose loose-leaf tea Many tea bags are sealed with plastic. Opt for metal infusers and loose blends. Start small. Start somewhere. Then build. You don’t need to be perfect. Just intentional. The Beauty of Conscious Living Here’s my challenge to you: 👉 This week, swap one plastic item in your daily routine for a reusable or natural version. Just one. A water bottle. A food container. A bag of produce. And then tell someone about it. Share this episode. Spark a conversation. Because the real solution? Isn’t just personal. It’s collective. Cultural. Global. Plastic pollution isn’t just about trash. It’s about values. And I believe that when we truly love ourselves—when we believe our bodies and our children’s bodies are worth protecting—we change the way we shop, eat, think, and vote. You, my friend, are part of this shift. You are the ripple effect. And yes, you are allowed to be radiant, healthy, and fully informed. Thanks for listening to The Meredith Patterson Podcast. If this episode moved you, please leave a review, share it with a friend, and remember: Bliss is your birthright. Let’s go out there, breathe clean air, drink clean water, and live plastic-free—one empowered step at a time. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36508465

Healing Through Vulnerability with Laverne Friesen 05/09/2025

Let Go Of What You Can’t Control & Reclaim Your Energy 05/02/2025

Let Go Of What You Can’t Control & Reclaim Your Energy Today, I want to talk about something that every single one of us deals with. Every. Single. Day. How to let go of what you can’t control, and how to refocus your energy on what actually matters. Because here’s the thing: We spend so much of our precious energy trying to manage the uncontrollable—people’s opinions, outcomes, the past, the future, the weather, the Wi-Fi connection (let’s be real). And all of that? It drains us. It leaves us frustrated, anxious, overwhelmed, and disconnected from our power. So let’s shift that. Right now. The Illusion of Control Let’s start here: Control is an illusion. I know… ouch. But it’s true. We like to think we’re in control because it gives us a sense of safety. And when life feels chaotic, unpredictable, or painful, control becomes a coping mechanism. But the more we try to grip, force, or fix things that aren’t ours to carry, the more we suffer. It’s like holding on to a rope that’s burning your hand… when what your soul really needs is to let go. What You Can’t Control: Other people’s thoughts or actions The past The outcome of a situation Timing External circumstances World events We can influence, yes. But we can’t control. And when we accept that truth instead of fighting it, something amazing happens: We reclaim our power. What You Can Control: Your response Your focus Your choices Your energy Your mindset Your intention This is where the magic lives. This is where peace is found. So if you're listening to this right now feeling anxious or heavy or overwhelmed by something out of your hands—take a breath. Place your hand on your heart. And ask yourself: "What can I actually control right now?" Maybe it's how you speak to yourself today. Maybe it's choosing rest instead of running. Maybe it's doing one small thing that moves your dream forward. Maybe it's letting go of a story that no longer serves you. You don’t need to fix the world. You just need to show up for your world. Right now. One breath at a time. Redirecting Your Energy Letting go isn’t giving up—it’s growing up. It’s choosing to stop watering what won’t bloom and start pouring your energy into what matters. And what matters? —Your peace. —Your purpose. —Your people. —Your presence. When you stop obsessing over what you can’t control, you create space to nurture what is within your reach. That’s how you bloom. That’s how you rise. A Grounding Mantra Here’s something you can come back to anytime you feel yourself spiraling into that control trap: “I release what I cannot control. I choose to focus on what I can. My energy is sacred. I direct it with intention.” Say it. Write it. Breathe it. Live it. Your Call to Action This week, I want you to try something: Make a list of everything that's been weighing you down. Then go through each item and draw a little star next to the ones you can control. Circle them. That’s your action list. That’s your power zone. That’s where your energy belongs. And for the rest? Bless it. Release it. Let it float down the river of surrender. Because darling, your energy is far too precious to waste on things that are not yours to carry. Thank you for spending this time with me today. If this episode resonated with you, share it with a friend who might need a little reminder to let go and refocus. And if you haven’t yet, hit that subscribe button so you never miss an episode of this soul-fueled journey we’re on together. This is The Meredith Patterson Podcast—where we rise with grace, live with purpose, and always remember: ✨ You are worthy. You are radiant. And you were born to shine. ✨ Until next time, stay grounded. Stay gorgeous. And let go of what’s not yours. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36198785

Jason Tuttle - Letters to Zachary 04/25/2025

Work-Life Balance & The True Cost of 'Enough' 04/21/2025

Work-Life Balance & The True Cost of 'Enough' Hey there, beautiful listeners. Welcome to The Meredith Patterson Podcast—where we live boldly, love deeply, and celebrate the beautiful balance of being a human. Today I want to talk about something that comes up constantly in coaching conversations, in DMs, even just in passing coffee chats: Work-life balance. And the question that sits right underneath that topic like a stubborn little root: “How much money do I actually need?” It’s a big one, and it’s a brave one. Because asking that question honestly? It requires us to challenge a whole lot of what we’ve been taught. The Work-Life Myth Let’s start here: we live in a culture that glorifies hustle. It tells us to chase, push, grind, and then—maybe—maybe we'll get a sliver of rest. A vacation. A weekend. A nap. But here's the truth: balance isn’t something you earn after burnout. Balance is something you design—intentionally, mindfully, based on what actually matters to you. We have to stop outsourcing our value to productivity. You are not your inbox. You are not your job title. You are not the number in your bank account. You are a human being. Not a human doing. So… How Much Money Do You Really Need? This is the question that breaks the spell. We’re told to make more, want more, chase more. But what is “enough”? And more importantly—what does enough allow you to do? For most of us, it’s not about yachts and private jets. It’s about: Time with your kids or partner. Creating your art. Travel. Living without debt or financial stress. Being able to say “yes” to things that light you up—and “no” to what drains you. So pause with me for a moment. Think about the life you want to live. Now ask yourself: What’s the number that supports that life—not a fantasy life, not an Instagram life—but your real, grounded, beautiful life? That number is your enough. And once you know it, guess what happens? You stop chasing. You start choosing. You take back your time, your energy, and your peace. Redefining Success Work-life balance isn’t about perfect calendars or color-coded planners. It’s about redefining success. Not as “the most I can possibly do”... but as “the life I actually want to live.” And that looks different for everyone. For some, it’s a 9-to-5 with weekends free to write that novel. For others, it’s building a business with boundaries. For you, it might be performing, coaching, parenting, traveling—or all of it—on your terms. You are allowed to want financial stability without overworking. You are allowed to rest without guilt. You are allowed to choose joy over hustle, peace over pressure. Practical Tips to Find Balance Let’s get grounded with a few steps you can take this week: Define your “enough.” What’s the monthly number that gives you peace and freedom? Write it down. Get clear. Audit your calendar. Are your time and energy aligned with your values? Where can you create more space? Set boundaries at work. Yes, even if you’re your own boss! Especially if you’re your own boss. Prioritize joy. Schedule it. Protect it. Your life is now, not later. Ask yourself: Is this sustainable? If the answer is no, it’s time to adjust. Your Call to Action Here’s your invitation this week: Take one hour—just one—and write out what your dream week looks like. What are you doing? Who are you with? How do you feel? Now compare it to your actual week. And instead of judging or shaming yourself, ask: “What’s one small change I can make to align my reality with that vision?” That’s how balance begins. With awareness. With intention. With you taking your power back. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/36198845

How To Outsmart A Narcissist 04/18/2025

How To Outsmart A Narcissist Hey beautiful souls, and welcome back to The Meredith Patterson Podcast—where we talk all things empowerment, mindset, healing, and gorgeous living from the inside out. Today, we’re getting real about a toxic energy that too many of us have dealt with—maybe in a relationship, in a workplace, or even in our own families. Yep, I’m talking about narcissists. Now before we dive into the 5 ways to outsmart them, let’s talk about what a narcissist actually is—because this term gets thrown around a lot. Not everyone with confidence or a big personality is a narcissist. We’re talking about true narcissistic behavior—a pattern of manipulation, lack of empathy, and an intense need for control, attention, and admiration, often at the expense of others. Narcissists are charming—at first. They’re often magnetic, successful, and persuasive. But once the mask slips, you start to notice the gaslighting, the guilt-tripping, the emotional rollercoasters, and the constant power plays. And here’s the kicker: narcissists can show up in many different forms. So let’s go through the 5 types of narcissistsyou might encounter. 🌪️ 1. The Grandiose Narcissist Also known as the “classic” narcissist. Think loud, arrogant, entitled, and always seeking attention. They exaggerate their achievements and expect to be worshipped. Example: Your boss who constantly brags about being the best in the industry but throws a tantrum when someone else gets credit. 🌫️ 2. The Vulnerable (or Covert) Narcissist This one’s sneaky. They play the victim, seem insecure, but still manipulate others through guilt, passive-aggressiveness, and emotional blackmail. Example: That friend who constantly needs reassurance, but subtly puts you down to make themselves feel better. 🔥 3. The Malignant Narcissist This one is dangerous. It’s narcissism mixed with cruelty. They lie, manipulate, and intentionally cause harm. Often seen in abusive relationships. Example: A partner who isolates you from your friends, controls your choices, and then blames you for “being too sensitive.” 🎭 4. The Communal Narcissist They seem like saints—always talking about how generous, helpful, or moral they are—but it’s all about their image. Their “kindness” is performative. Example: That relative who donates to charity and posts about it constantly but gossips and belittles people behind closed doors. 🧠 5. The Intellectual Narcissist They dominate conversations with their “superior” knowledge. They belittle others, especially if you challenge them or don’t agree. Example: A coworker who constantly corrects everyone, dismisses other opinions, and uses intelligence to intimidate. 🎯 So now that you can recognize the type of narcissist in your life, let’s talk about how to disarm and outsmart them. Because you can protect yourself, you can break free from their hold, and you can regain your peace of mind. 🔐 5 WAYS TO OUTSMART A NARCISSIST 1. Respond with Short, Emotionless Replies Why it works: Narcissists feed on your energy—especially your emotional reactions. By giving them nothing to feed on, you cut the power cord. How to do it: Keep your tone flat. Use brief, neutral responses like: “Okay.” “Noted.” “I’ll think about it.” Example: They say: “You’ve changed. You’re not even trying anymore.” You reply: “Thanks for your opinion.” No arguing. No defending. Just… done. 2. Flip Their Tactics Back on Them Why it works: Narcissists love projecting and shifting blame. When you mirror their behavior, it creates confusion—and sometimes even awareness. How to do it: Say things like: “That sounds like something you’ve done.” “Interesting—why do you think you feel that way?” “You always talk about honesty, so I’m being honest.” Example: They accuse: “You’re always so dramatic.” You respond: “Hmm. That’s something I’ve noticed about you, actually.” Let that echo sit there. 3. Silence is Power Why it works: They expect you to react. When you don’t, they lose control. Silence creates discomfort—for them—and strength for you. How to do it: Pause before replying. Leave texts unanswered. Exit conversations when they turn toxic. Example: They say something cruel in a group setting. Instead of reacting, you lock eyes… smile… and say nothing. Then keep talking to someone else. Now they’re the one squirming. 4. Make Boundaries Sound Like It’s Their Idea Why it works: Narcissists don’t respect boundaries—unless they feel like they’re the ones setting them. How to do it: Use language that plays to their ego. “You’re probably right, space would help us both.” “Since you value independence, I’ll handle this myself.” Example: They demand your time constantly. You say: “You’ve said how important alone time is for you—I’m going to honor that and take a few days to myself.” Boundary set, drama avoided. 5. Stay Unpredictable Why it works: Narcissists want routine responses. If you’re unpredictable, they can’t manipulate or anticipate your behavior. How to do it: Say no when they expect yes. Don’t always explain yourself. Change the way you respond—sometimes silence, sometimes direct. Example: They say: “You always give in eventually.” You respond: “Not this time.” And you don’t. That shock? That’s you taking back your power. So let’s recap the episode: ✨ 5 Types of Narcissists: Grandiose Vulnerable Malignant Communal Intellectual 🔐 5 Ways to Outsmart Them: Keep replies short and emotionless Flip their tactics Use silence as strength Frame boundaries as their idea Stay unpredictable Here’s the truth: you can’t change a narcissist—but you can change the way you interact with them. You can protect your peace, keep your energy sacred, and reclaim your voice. If this episode resonated with you, please share it with a friend who needs this message. And don’t forget to subscribe, leave a review, or DM me with your own experiences and insights—I love hearing your stories. Until next time, stay grounded, stay glowing, and always remember: you are worth protecting. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35995025

How to Microdose....Your Goals 04/14/2025

How to Microdose....Your Goals Hey beautiful souls, welcome back to The Meredith Patterson Podcast—the show where we dive deep into mindset, manifestation, and creating the life you’ve always dreamed of, one inspired step at a time. Today, we’re talking about something that has changed my life—and I believe it can change yours, too: ✨ How to micro-dose your goals. ✨ Now, don’t worry—this isn’t a chemistry lesson. It’s about taking your big, bold, beautiful dream—and breaking it down into bite-sized steps so that it feels manageable, empowering, and actually do-able. Let’s get into it. Segment 1: Start with the Dream First things first. Take a second and ask yourself: What is the big dream you’re manifesting? Maybe it’s writing a book. Maybe it’s starring on Broadway. Maybe it’s building your dream business, finding your soulmate, or buying your dream house. Whatever it is—see it. Visualize it. Feel it. Name it. Hold it in your heart like it’s already yours. Now here’s the thing—so often, we see that big dream and it feels like standing at the bottom of a mountain. It's beautiful, but overwhelming. And then… we freeze. Or procrastinate. Or self-sabotage. That’s where micro-dosing your goals comes in. Segment 2: Break It Down – Three Steps a Day Here’s the secret: You don’t have to climb the whole mountain today. You just need to take three intentional steps. Think of it like this: If you do three small actions a day that move you closer to your goal, that’s 21 steps a week. That’s over 90 steps a month. Let’s say your dream is to write a book. Your three micro-dose actions today might be: Write 200 words. Read 5 pages of a great novel for inspiration. Research a potential book title or chapter format. Small? Yes. Powerful? Absolutely. And here’s the beauty: because they’re small, they’re less overwhelming. They build momentum. And that momentum builds confidence. So write down your big goal. Then ask: What are three small things I can do today that bring me a little bit closer? Then do them. Celebrate them. Rinse and repeat. Segment 3: What to Do When It Feels Slow Okay—real talk now. What happens when it feels like nothing’s happening? You’ve been micro-dosing your goals, taking steps every day—and yet, the big breakthrough isn’t here yet. This is where most people give up. But not you. You’re listening to this for a reason. So here’s your anchor: 🎯 Remember: Progress is happening even when you can’t see it. Like seeds underground, your efforts are growing roots. Like an artist sketching a masterpiece, each line adds to the vision—even if it’s not complete yet. And here’s a powerful tip for when you feel discouraged: Create a “proof journal.” Every day, write down three things that show you're moving forward. It could be: A kind email you received. A new idea that came to you. A moment you chose faith over fear. These are signs. These are wins. They matter. Final Thoughts: So today, I invite you to micro-dose your magic. Let the dream be big, but let the steps be small. Three steps a day. One journal entry. One deep breath of belief. Your dream is not too big. Your timing is not off. You are exactly where you need to be. Just keep going. And remember: You don’t have to see the whole staircase—just take the next step. Thank you for being here with me. If this episode sparked something in you, share it with a friend, post your three steps on social, and tag me—I’d love to cheer you on. Until next time, keep dreaming, keep doing, and keep showing up for yourself. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35995190

Broadway Royalty - Lee Roy Reams - Part 2 04/11/2025

Digital Burnout: Reclaiming Peace in a Plugged-In World 04/07/2025

Digital Burnout: Reclaiming Peace in a Plugged-In World Hi friends, and welcome back to The Meredith Patterson Podcast — where we dive into stories, tools, and truths that empower your body, mind, and spirit. I'm Meredith, and today, we’re going deep into a topic that’s touching almost everyone in 2025, whether we realize it or not. It’s called Digital Burnout — and it’s not just a buzzword. It’s a real mental health crisis that’s quietly been building up over the past few years, and now? It’s front and center. So, if you’ve been feeling mentally foggy, emotionally drained, or just plain exhausted even after resting — this episode is for you. What is Digital Burnout? Let’s start with the basics. Digital burnout is a state of chronic stress, emotional fatigue, and cognitive overload caused by constant digital interaction — whether it’s from work emails, social media scrolling, virtual meetings, notifications, or even AI tools that are supposed to make life easier… but often just keep us “on” all the time. In 2025, the World Health Organization officially recognized digital burnout as a contributing factor to workplace stress disorders, especially among remote workers and those in high-screen-time professions. According to a recent study published in the Journal of Mental Health and Technology, people who spend more than 6 hours per day in front of screens report 43% higher rates of anxiety, 32% higher rates of insomnia, and a significant decrease in overall life satisfaction. That’s not just fatigue — that’s a slow erosion of our joy, presence, and peace of mind My Personal Experience Let me get real with you. As someone who loves what I do — as a performer, creator, speaker, coach — I’ve always embraced technology. I mean, how incredible is it that we can create, connect, and inspire from anywhere? But not long ago, I realized I was on all the time. Checking emails while making tea. Scrolling social media before I even opened my eyes in the morning. Creating content, responding to messages, posting, editing — and then wondering why I was mentally drained and emotionally flatlined. My brain never had a chance to breathe. My body was wired. And my spirit? It felt… dim. So I made a shift. I started setting boundaries — digital ones. I called it my “tech-life balance.” And little by little, I felt like myself again. The Path to Tech-Life Balance If this sounds familiar, you are not alone — and the good news is, there are practical, science-backed ways to recover from digital burnout. Let’s talk about a few: 1. Digital Curfews Set a time in the evening when all screens go off. Research from Stanford’s Sleep Lab shows that people who log off at least one hour before bed increase sleep quality by up to 37%. That’s huge for your mood, memory, and emotional health. 2. Tech-Free Mornings Instead of waking up to a screen, wake up to you. Breathe. Journal. Stretch. Give your mind time to land in your body. Neuroscience tells us that our first 30 minutes awake sets the tone for our entire day. 3. Mindful Consumption Curate your digital space the way you curate your home. Unfollow what drains you. Follow what lifts you. Make your digital life a place of inspiration, not comparison. 4. Movement and Nature Even just 15 minutes outside, unplugged, resets your nervous system. Studies show it decreases cortisol (the stress hormone) and increases dopamine (the joy hormone). Yes, please. A New Digital Relationship Technology isn’t the enemy. In fact, we’re using it right now to connect — and I’m so grateful for that. But like any relationship, it needs balance, boundaries, and awareness. So today, I invite you to pause. Check in. Ask yourself: Where am I using tech to connect — and where am I using it to escape? Am I nourishing my mind, body, and spirit — or numbing them? You don’t have to delete your apps and move to a cabin in the woods. (Though if that sounds good, go for it!) You just have to become more intentional. Call to Action Here’s your challenge for this week: 🔋 Create one digital boundary. Whether it’s a no-phone zone in your home, a screen-free Sunday morning, or turning off notifications after 8PM — make one small change and notice how your energy shifts. And if this episode resonated with you? Share it. Send it to a friend, post it in your stories, and let’s start a real conversation about tech-life balance. Closing You are allowed to rest. You are allowed to unplug. You are allowed to protect your peace. Because when your mind is clear, your body is grounded, and your spirit is lit up — you can create anything. So, as always… Have vision for what you want. Be grateful for where you are — every single day. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35894105

Broadway Royalty - Lee Roy Reams - Part 1 04/04/2025

Broadway Royalty - Lee Roy Reams - Part 1 Lee Roy Reams is a Broadway icon, celebrated for his dazzling performances, impeccable showmanship, and decades of dedication to the American musical theatre. With a career spanning over 50 years, Reams has become one of the most respected and beloved figures in the industry—an actor, singer, dancer, director, and choreographer whose work continues to inspire generations of performers and audiences alike. He made his Broadway debut in Sweet Charity and quickly became a standout talent, going on to star in such landmark productions as Oklahoma!, Applause, Lorelei, Hello, Dolly!, La Cage aux Folles, and Beauty and the Beast. His breakthrough role came as Billy Lawlor in 42nd Street, earning him a Tony Award nomination and solidifying his status as a leading man of the Broadway stage. His performance was widely praised for its charm, elegance, and electrifying dance ability—a hallmark of Reams' style. In addition to his celebrated onstage career, Reams has made significant contributions behind the scenes. He has directed and choreographed major productions across the country, including national tours and regional theater hits. One of his most groundbreaking roles came when he became the first man to portray Dolly Levi in Hello, Dolly!—a performance personally approved by the musical’s composer, Jerry Herman. Reams’ close friendship and creative partnership with Herman have made him a trusted interpreter of Herman’s work and legacy. A consummate entertainer with a sharp wit and generous spirit, Reams is also a beloved cabaret performer, known for his sparkling storytelling, lush vocals, and unmatched knowledge of Broadway history. He has taught and mentored young performers, appeared in documentaries and interviews about musical theatre, and remains a fixture in the New York theater community. Lee Roy holds a Master of Arts in Theatre from the University of Cincinnati’s College-Conservatory of Music (CCM), where he was later honored as a distinguished alumnus. To keep up with Lee Roy Reams and his latest appearances, interviews, and performances, follow him on social media: 📸 Instagram: 🐦 Twitter/X: 📘 Facebook: /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35817215

The Neuroscience of Manifestation — Train Your Brain to Live the Life You Desire 03/31/2025

The Neuroscience of Manifestation — Train Your Brain to Live the Life You Desire Hey beautiful souls, welcome back to The Meredith Patterson Podcast. I’m your host, Meredith Patterson, and this is your #MentalHealthMonday. Today, we’re diving into something incredibly powerful — and scientifically backed — that I use in my daily life, in my career, in my healing, and in my growth. It’s not woo-woo — it’s wired in your brain: ✨ Manifestation and Visualization This isn’t about magical thinking. It’s about training your mind to believe in — and then create — the life you want. So if you’re ready to become the version of yourself you keep dreaming about… this episode is for you. Broadway Began in My Mind Let’s rewind. Before I ever sang a note on a Broadway stage, I had already performed there — in my mind. As a young girl growing up in Pleasant Hill, California, I would lie on my bed, close my eyes, and see myself in New York City. I visualized the lights, the audience, the orchestra swelling. I felt the joy, the pride, the energy. Science tells us that when we visualize an action, the brain activates the same neural networks as when we actually perform it. This has been backed by neuroscience research from institutions like Harvard and Stanford. It’s called mental rehearsal — and it works. I manifested Broadway not just through dreaming — but through focused visualization, belief, and aligned action. And during one of the hardest times in our country’s history — 9/11 — that inner vision gave me strength. Because when the outer world feels uncertain, our inner world becomes our sanctuary. That’s what manifestation creates — an inner world of certainty and resilience. The Science Behind Manifestation Let’s break this down with science: 🧠 Your brain doesn’t distinguish between real and imagined experiences. A 2004 study published in Neuropsychologia showed that people who visualized playing piano activated the same brain regions as those who physically practiced it. Mental rehearsal literally builds new neural pathways. 💫 Your subconscious mind drives 95% of your behavior. According to cognitive neuroscientists, we operate mostly from our subconscious. So when you consistently visualize a goal, you’re reprogramming your subconscious mind to believe it’s already true — and your actions begin to align naturally with that belief. 📈 Visualization improves performance. Olympic athletes have used visualization for decades. In fact, research from the Cleveland Clinic Foundation showed that people who mentally exercised their muscles saw strength gains of up to 13.5% — just by thinking about it. So yes — manifestation is not just mindset… it’s neuroplasticity in action. The Manifestation Method (Backed by Science) Let’s walk through a scientifically aligned process you can start today: Step 1: Create the Mental Movie Visualize your desired reality as if it’s happening right now. Close your eyes. Engage your senses. What do you see? Hear? Feel? Smell? Neuroscientists call this multi-sensory visualization, and it stimulates your brain to build those pathways faster. Step 2: Attach Emotion to It Dr. Joe Dispenza, a researcher in neuroplasticity, explains that emotion is the “chemical signature” of experience. When you feel gratitude, joy, or excitement about your vision — your brain releases chemicals like dopamine and serotonin that reinforce those neural pathways. So ask yourself: How does it feel to live that dream life? Get specific — then let your body feel it. Step 3: Align Your Identity Your identity is your internal thermostat. If you want to change your life, you have to shift who you believe you are. Start acting like the version of yourself who already lives that reality. According to the Reticular Activating System (RAS) in your brain, once you focus on something, your mind starts filtering in opportunities and evidence to support that belief. It’s not just psychology — it’s biology. My Daily Manifestation Practice Here’s what I do every single day to align with the vision I’m creating: Morning Visualization (5 minutes): I see my dream life. I feel it in my body. I let it move through me. Journaling: I write down my desires as if they’ve already happened. “I am…” statements. Gratitude Practice: I list 3 things I’m grateful for right now — because gratitude wires the brain for positivity and abundance. Action: I ask myself, “What can I do today that aligns with my future self?” Then I do it. When you do this consistently, your life will shift. Because your brain — your habits — your energy — they’re all working in sync. Call to Action: So here’s your #MentalHealthMonday challenge: ✨ For the next 7 days, take 10 minutes each morning to: Visualize your dream life Feel it in your body Write it down And say thank you for 3 things in your life right now If you do, I promise, your brain will begin to change. Your confidence will grow. Opportunities will begin to align. Not because of magic — but because you’ve trained your brain to expect your dreams. DM me or tag me in your journey @MerPatterson — I want to celebrate with you. You have everything you need inside you. You are powerful. You are worthy. You are capable of creating the life you see in your mind. ✨ Bliss is your birthright. ✨ Have vision for what you want. ✨ Be grateful for where you are every single day. Thank you for tuning in to The Meredith Patterson Podcast. I’ll see you next time — and until then, keep visualizing, keep showing up, and keep believing in the version of you that already exists in your heart. Thank you for tuning in to the Meredith Patterson Podcast. Stay connected on all social platforms and visit my website for all other links and information at www.meredithpatterson.com. Please write a 5 star review on Apple podcast Bliss is Your Birthright. Have vision for what you want and be grateful for where you are every single day. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35845710

Author & Speaker Sheena Yap Chan - The Tao of Self-Confidence 03/28/2025

When Mean Girls Grow Up – Dealing with Adult Women Bullying 03/24/2025

When Mean Girls Grow Up – Dealing with Adult Women Bullying It's #MentalHealthMonday Welcome back to The Meredith Patterson Podcast! I’m your host, Meredith Patterson, and today we are diving into a topic that doesn’t get talked about enough: adult women bullying. That’s right—the "mean girls" from high school don’t always grow out of their toxic behavior, and sometimes, we find ourselves dealing with the same cliques, competition, and passive-aggressive tactics well into adulthood. Whether it’s in the workplace, social circles, or even within families, bullying among women is real. So, today, we’re going to talk about how to identify it, handle it, and rise above it—all while staying empowered and true to yourself. And to take it a step further, we’re going to look at the psychology behind why some women continue to bully as adults. Let’s get into it. What Does Adult Women Bullying Look Like? First, let’s define what adult bullying looks like. It’s not just the obvious, in-your-face behavior we might associate with childhood bullies. Women’s bullying often looks different. It’s subtle, insidious, and usually falls into one of these categories: 🔹 Passive-aggressive comments – The backhanded compliments, sarcasm, or snide remarks designed to make you feel small. 🔹 Exclusion and social manipulation – Being deliberately left out of events, meetings, or conversations to undermine your confidence or position. 🔹 Gossip and rumor-spreading – Tarnishing your reputation behind your back, creating false narratives, or fueling drama. 🔹 Sabotage and undermining – Whether in the workplace or personal life, some women will try to make sure you fail by withholding information or creating obstacles. 🔹 Cyberbullying and online attacks – Social media has become a new playground for bullying through public shaming, mean-spirited comments, and exclusion. This kind of behavior can be damaging—not just to your self-esteem but also to your professional and personal relationships. And here’s the thing: there’s science behind why some women engage in bullying behavior. Why Do Adult Women Bully? The Science Behind It Research in psychology and sociology suggests that female aggression tends to be more relational than physical—meaning it is more about social power, control, and status rather than direct confrontation. Here’s what studies have found: 🔸 Evolutionary Psychology: According to researchers from the University of Ottawa, women may engage in indirect aggression (like exclusion or gossip) as an evolutionary strategy to reduce competition without physical confrontation. Since social bonds were historically crucial for survival, controlling social circles became a way to maintain dominance. 🔸 Insecurity and Self-Esteem Issues: A study published in the Journal of Social Psychology found that women who struggle with low self-esteem or personal dissatisfaction are more likely to engage in bullying as a way to exert control or mask their own insecurities. 🔸 Cultural and Societal Pressures: In many cultures, women are conditioned to compete in subtle ways—whether it’s about appearance, success, relationships, or motherhood. The pressure to "have it all" can lead to jealousy and resentment, which sometimes manifests as bullying. 🔸 Workplace Competition: A study from the Harvard Business Review noted that women in male-dominated industries sometimes feel they must adopt aggressive tactics to succeed, leading to what researchers call the "Queen Bee Syndrome," where they may distance themselves from other women rather than support them. Understanding this psychology can help us depersonalize the bullying. It’s not about you—it’s about their internal struggles. But knowing this doesn’t mean we should tolerate it. How to Handle Adult Women Bullies Now that we understand what bullying looks like and why it happens, let’s talk about how to handle it with grace and power. ✅ Set Boundaries – Do not engage in their toxic behavior. If someone makes a passive-aggressive comment, call it out calmly or remove yourself from the situation. ✅ Don’t Feed the Drama – Bullies thrive on reaction. Keep your cool and respond with professionalism and confidence. ✅ Find Your Support System – Surround yourself with people who uplift and support you. Build a community of strong, empowering women who celebrate your success instead of resenting it. ✅ Document Everything – If this is happening in the workplace, keep records of any incidents. If necessary, escalate to HR with facts and evidence. ✅ Empower Yourself Through Self-Worth – Remember, their actions are not a reflection of your value. Stay true to your path and keep building the life you want. ✅ Seek Professional Help If Needed – If the bullying has deeply affected your mental health, working with a therapist or coach can help you heal and build resilience. Bullying doesn’t stop after high school, but neither does your strength. The key is to rise above the negativity, protect your energy, and surround yourself with people who uplift you. If today’s episode resonated with you, share it with a friend who might need this message. Let’s build a community of women supporting women—because we are so much stronger together. If you loved this episode, please take a moment to subscribe, rate, and review the podcast on Apple Podcasts—it truly helps spread the message. And don’t forget to follow, like, and share on social media so we can keep these important conversations going. As you go forward, remember this: Have a vision for what you want, but always be grateful for where you are. Bliss is your birthright. Thank you for listening to The Meredith Patterson Podcast! Until next time, stay strong, & stay kind! /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35679835

Actress, Director, Producer & Mother Olivia Dunkley 03/21/2025

No One's Coming & No One Cares (More Than You) 03/17/2025

No One's Coming & No One Cares (More Than You) It is #MentalHealthMonday No one’s coming. And no one cares… more than you. Now, I don’t say that to be harsh. I say it because it’s the most freeing realization you can have in your life. The minute you understand that you are the one responsible for your own success, happiness, and fulfillment, everything shifts. I’m going to break this down into three parts: 1. The Illusion of Rescue – Why we often wait for someone else to save us. 2. The Power of Radical Ownership – How taking control changes everything. 3. Building the Life You Want – What it looks like to truly be in charge of your destiny. If you’re feeling stuck, if you’re waiting for permission, or if you’re secretly hoping for a lifeline that’s just not coming—this episode is for you. Let’s dive in. THE ILLUSION OF RESCUE Let’s talk about this idea of waiting for someone to come along and fix everything for us. So many of us have this subconscious belief—probably instilled from childhood fairytales or society’s messaging—that at some point, someone or something will rescue us. Maybe it’s a mentor who will open all the right doors. Maybe it’s the “perfect” relationship that will make us feel whole. Maybe it’s just the hope that one day things will magically fall into place. But let me be real with you—that’s not how life works. I learned this the hard way, especially in my career. I spent years thinking that if I just worked hard enough, someone in power would finally see me, believe in me, and hand me the opportunities I deserved. And while, yes, people can help along the way, no one is going to hand you the life you want on a silver platter. The truth? Everyone is too busy figuring out their own life. No one is sitting around thinking about how to make your dreams come true. That’s your job. And the sooner you accept that, the sooner you can actually start creating the life you want. THE POWER OF RADICAL OWNERSHIP So, if no one’s coming, what does that mean? It means you are the hero of your own story. It means you have to be the one who cares the most about your own dreams. Look, I get it—it’s scary to realize that you are in control. Because if we acknowledge that, then we also have to acknowledge that we’re responsible for the results in our lives. And that’s a tough pill to swallow. But here’s the good news: When you take radical ownership of your life, you become unstoppable. • You stop blaming external circumstances. • You stop waiting for permission. • You stop playing small. No more waiting. No more excuses. Just action. When I finally embraced this in my own life, everything changed. Instead of waiting for Hollywood or Broadway to “validate” me, I started creating my own opportunities. I wrote. I produced. I built my own platforms. I took control of my own career. And guess what? The minute I stopped waiting, the world took notice. The same thing will happen for you. BUILDING THE LIFE YOU WANT So, how do you actually start carving out the life you want? 1. Get clear on what you actually want. • Not what society says you should want. Not what your family expects. What you truly desire. 2. Stop waiting for permission. • No one is going to tell you you’re “ready.” No one is going to give you a sign. The only permission you need is from yourself. 3. Take consistent action. • Big dreams are built one small step at a time. Show up for yourself daily. 4. Surround yourself with doers, not dreamers. • If the people around you are just talking about what they want, but never doing anything, you need a new circle. 5. Believe in yourself more than anyone else. • Because if you don’t, why should anyone else? Listen, the truth is, life doesn’t owe us anything. But that’s not a bad thing. That means you have all the power. The life you want is 100% in your hands. The question is—what are you going to do about it? If you take one thing from today’s episode, let it be this: No one’s coming. And no one cares more than you. But that’s not a tragedy—it’s an opportunity. Because the moment you stop waiting for someone to rescue you, you can finally step into your full power. You can build, create, and shape your life exactly the way you want it. So get out there. Take ownership. And make it happen. Thank you for spending this time with me today. If this episode resonated with you, please share it, tag me, and let’s keep this conversation going. You are stronger, more capable, and more powerful than you even realize. Now go be the hero of your own damn story. See you next time on The Meredith Patterson Podcast. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35679695

Johan Khalilian - Part 2 - Personally Coaching Meredith 03/14/2025

High Expectations & Comparison 03/10/2025

High Expectations & Comparison Welcome to The Meredith Patterson Podcast – where we break down the highs, lows, and everything in between about personal growth, mental health, and living your best life. Today’s topic is one we’ve all grappled with at some point: high expectations and the subtle but powerful art of comparison. Specifically, we’ll explore the concept of "comparing up" versus "comparing down." These terms might sound simple, but they carry profound implications for how we see ourselves and navigate our lives. So, grab a cup of coffee or tea, and let’s dive in. Comparing Up The problem with "comparing up" is that it often leads to negative feelings like: Losing perspective on where you actually are in life. Obsessing about what you’re not instead of appreciating what you are. Failing to enjoy your accomplishments because they don’t seem good enough in comparison. And worst of all, depleting your confidence and sense of self-worth. It’s a vicious cycle, right? The more you compare, the more inadequate you feel, and the more you want to compare to "see where you stand." The Role of High Expectations, Comparing Up vs Comparing Down When we set these sky-high standards for ourselves, it becomes even easier to "compare up." High expectations can be a double-edged sword. On one hand, they can motivate us to push our limits and achieve amazing things. But on the other hand, they can make us hypercritical of ourselves, especially when we fall short of those expectations—or when someone else seems to have surpassed them. It’s about finding that balance. Ambition is great, but not when it’s fueled by constant self-criticism. Practical Tips for Shifting the Mindset If you’re listening and wondering how to make this shift, here are a few tips: Reflect regularly. Take time each week to think about what you’ve achieved recently and how you’ve grown compared to a year ago. Journal. Write down your thoughts, goals, and progress. Sometimes seeing it on paper makes it more real. Limit social media. Or at least be mindful of how it affects your mindset. Remember, most people share their highlight reel, not their full story. Celebrate small wins. Don’t wait for the "big" moments to give yourself credit. Every step forward matters. Surround yourself with positive influences. Spend time with people who uplift and encourage you, not those who fuel the comparison game. And remember, this isn’t about ignoring ambition or stopping your pursuit of growth. It’s about making sure you’re growing for the right reasons and appreciating the journey along the way. It’s all about perspective and learning to be kinder to yourself. Bliss Is Your Birthright Have vision for what you want, and be grateful for where you are every single day! Thank you for listening #MentalHealthMonday /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35599735

George Visger - From the NFL to Brain Injury Advocacy 03/07/2025

Choosing Progress - Actionable Steps For Change 02/28/2025

Choosing Progress - Actionable Steps For Change Welcome back to The Meredith Patterson Podcast. Today, we’re diving deep into a conversation that’s more important than ever: how to resist oppression, overcome anger, and take meaningful action in the face of adversity. With the current administration pushing policies that many of us find harmful, it’s easy to feel overwhelmed, powerless, and furious. But here’s the truth—anger alone won’t create change. It’s what we do with that anger that matters. So today, we’re talking about how to channel frustration into progress, how to choose love over hate, and most importantly, what you can do right now to fight back in a way that leads to real, lasting impact. And today, February 28th, we have a specific action we’re calling you to take—more on that in just a moment. Segment 1: Recognizing the Power of Choice Acknowledging the Reality It’s okay to feel angry, scared, or disheartened. Those emotions are valid responses to oppression. But staying in that anger without action keeps us stuck. Shifting Perspective Progress doesn’t happen when we just fight against something—it happens when we build something better. Choosing love over hate doesn’t mean passivity. It means strategic, effective resistance that uplifts rather than destroys. Segment 2: Turning Emotion Into Action Stay Informed—Without the Doom Spiral Get your news from reliable sources, but don’t let it consume you. Balance information intake with action. If you read about something unjust, ask: What can I do today to address this? Engage Locally National politics get a lot of attention, but local and state governments have huge impacts on daily life. Attend town halls, call local representatives, and vote in every election—not just presidential ones. Use Your Skills for the Cause If you’re an artist, create art that inspires change. If you’re a writer, use your words to educate and mobilize. If you have financial means, donate to grassroots organizations that are doing the work on the ground. Segment 3: Call to Action – February 28th Economic Protest One of the most powerful ways to protest is through economic resistance. Money drives policies, and when we disrupt spending, we make our voices heard. Today, February 28th, we are calling for a collective economic protest: 🚫 DO NOT SPEND A SINGLE DOLLAR TODAY. 🚫 No shopping, no online orders, no takeout, no gas. Withdraw from unnecessary transactions to send a clear message—our money fuels the system, and we refuse to support policies that harm us. Encourage others to join—post about it on social media, tell friends, and hold your community accountable. 💡 Want to take it further? Instead of spending, donate to an organization fighting for justice. Use the time you would have spent shopping to call your representatives. Educate yourself on companies that support harmful policies and shift your spending in the long term. Segment 4: Resisting Oppression with Purpose Support Marginalized Communities Follow the lead of those most affected. Listen to activists, donate to mutual aid funds, and amplify voices that aren’t being heard. Peaceful But Powerful Protest Not all protests look the same—marching is great, but so is economic protest (boycotts), digital activism, and community organizing. Disrupt systems without destroying yourself in the process. Hold Leaders Accountable Call, email, and meet with representatives—even if they don’t share your views. They need to feel the pressure. Organize or join local advocacy groups that keep politicians in check. Segment 5: Additional Resources for Action & Engagement 1. Contacting Congress & Local Representatives ✅ Call Congress U.S. Capitol Switchboard: Dial (202) 224-3121 to be connected with your Senators or Representative. Find Your Representative: www.house.gov/representatives/find-your-representative Find Your Senators: www.senate.gov/senators/senators-contact.htm ✅ Call Your State & Local Officials Use www.commoncause.org/find-your-representative to find contact info for governors, state legislators, and city officials. ✅ Scripts for Calling Representatives Example: "Hi, my name is [Your Name], and I live in [City, State]. I’m calling to express my concern about [issue] and urge [Representative/Senator Name] to take action by [specific request]. Thank you." 2. Engage in Positive Social Media Activism ✅ Post a Call-to-Action for Your Followers Example: "We have the power to disrupt the system! Today, February 28th, we are making our voices heard by refusing to spend. No shopping, no orders, no transactions. Use your money as a statement. Tag a friend to join the protest. #NoSpendingFeb28 #ProgressOverOppression" ✅ Share Real Stories & Solutions Instead of just sharing bad news, highlight solutions. Share stories of activists making an impact or grassroots organizations doing the work. ✅ Encourage Voter Registration & Participation Use www.nass.org/can-I-vote to help people check their voter registration status. Closing Thoughts & Call to Action "Resisting oppression isn’t just about what we’re against—it’s about what we’re fighting for. It’s about progress, love, and a world where justice isn’t just an ideal, but a reality. So here’s what you can do today: 1️⃣ Participate in the economic protest—don’t spend anything today. 2️⃣ Post about it on social media—invite others to join the movement. 3️⃣ Call your representatives and demand action. Change starts with us. The future is built by those who refuse to accept injustice as the norm. Let’s stand together, let’s be heard, and let’s take action—starting now. Until next time, stay strong, stay engaged, and keep fighting for the world you want to see." /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35477305

Broadway's DeWitt Fleming Jr. - Tap Dancing & Black History Month 02/27/2025

Pregnant At 49 - Part 2 - The Aftermath 02/24/2025

Pregnant At 49 - Part 2 - The Aftermath Pregnant at 49 – Part 2: The Aftermath Welcome back, beautiful listeners, to The Meredith Patterson Podcast. Today, we continue the deeply personal journey I shared in my last episode—'Pregnant at 49.' If you haven’t listened to Part 1, I encourage you to do so because today, we’re diving into what happened after that life-altering moment. The reactions, the doctor’s follow-up, the emotional rollercoaster, and even the unexpected and, at times, shocking responses from certain people in my life. Let’s get into it. The Reactions: Shock, Support, and Judgment When I first shared the news, I expected a mix of emotions, but nothing could have prepared me for the spectrum of reactions I received. The Supportive Ones: Many people—especially close friends and family—met my news with love and excitement. There was genuine awe at the sheer rarity of conceiving naturally at my age. The overwhelming consensus was, “Wow, this is a miracle!” And in many ways, it was. The Medical Reality Check: But then came the doctors. I had a follow-up appointment, and while my OBGYN was compassionate, the science was clear. The odds of natural conception at 49 are less than 1%. Fertility declines dramatically in your 40s, with most pregnancies at that age resulting from IVF or donor eggs. And yet… here I was. But my doctor was also realistic—pregnancy at this stage carries significant risks, not just for the baby, but for me. We ran tests, monitored everything closely, and ultimately, as I shared in Part 1, the pregnancy wasn’t viable. But even in that short-lived experience, I felt what it was like to carry life again, even if just for a moment. The Religious Reaction: This one surprised me. A select few individuals responded with something I did not expect—disapproval. Comments like, “Maybe this was a sign from God that you weren’t meant to have another child.” “You should be grateful. At your age, this was probably a warning.” “If you were meant to be a mother again, this pregnancy would have lasted.” I was stunned. I wasn’t seeking approval, nor did I feel like I had to justify what happened. My body, despite all odds, had done something that medical professionals deemed almost impossible. And yet, here were people framing it as something I shouldn’t have even considered a possibility. It reminded me of how quick people are to insert their beliefs into someone else’s deeply personal experience. And for anyone out there who has ever had an unexpected pregnancy—at any age—you know how isolating that can feel. The Medical Rarity: Pregnant at 49 Let’s talk facts. At 49, the chances of conceiving naturally are less than 1%. The average age of menopause is 51, meaning many women are still technically able to conceive in their late 40s, but it’s extremely uncommon. Women who do conceive naturally at this age often have a history of previous pregnancies (which I did), but even that doesn’t guarantee success. The risk of miscarriage is over 75% in pregnancies conceived at 49 or older. So when people called this pregnancy a miracle, they weren’t exaggerating. Even my doctor said, “This is rare, and you should be proud of what your body did, even if it didn’t last.” And that really stuck with me. Because for all the outside judgment, for all the emotions I processed, I kept coming back to one thing—my body still had the ability to create life. That, in itself, was something to honor. The Emotional Journey & What I Learned So, where does that leave me now? I’d be lying if I said this experience didn’t change me. There are still moments when I think, What if? But more than anything, I have deep gratitude. For my body. For science. For the lessons this experience gave me. To those who supported me—thank you. To those who judged—your beliefs are your own, but I won’t carry them with me. And to anyone out there who has experienced an unexpected pregnancy, a miscarriage, or the emotional weight of what it means to bring life into this world, I see you. Your journey is yours alone, and no one has the right to tell you how to feel about it. Thank you for allowing me to share this with you. Life is unpredictable, and sometimes, it throws us things we never expected. But through it all, we have the power to shape our own narratives. Remember—bliss is your birthright. Be grateful for where you are, and always have vision for where you want to be. Until next time, take care. www.meredithpatterson.com /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35353975

Unlocking Your Potential with Executive Coach Johan Martinez-Khalilian - Part 1 02/21/2025

Happy Valentine's Day - Choose Love 02/14/2025

Happy Valentine's Day - Choose Love Hello, beautiful listeners, and welcome to The Meredith Patterson Podcast, where we dive into the heart of what it means to live your best life. Today, we’re talking about something profound—love. I know its Valentine’s Day but I don’t mean just romantic love, but love as a guiding principle for how we connect to one another, overcome challenges, and create meaning in our lives. As we explore this theme, I want to weave in the words of some of history’s most brilliant minds, whose insights remind us of the enduring truth: love is not just an emotion, but the most powerful force we have. When all else is stripped away—our achievements, our possessions, even our struggles—what remains is love. It is Black History Month so it is fitting to start with a timeless quote by Dr. Martin Luther King Jr.: "I have decided to stick with love. Hate is too great a burden to bear. Love is the only force capable of transforming an enemy into a friend." Dr. King’s words remind us that love is not passive. It’s an active choice we make every day, especially in the face of hate, anger, or fear. Choosing love doesn’t mean ignoring wrongs or being complacent. It means standing firm in compassion and seeking connection over division. Think about a time when someone extended love to you, even when you didn’t expect it—or when you did the same for someone else. That’s the kind of transformation Dr. King is talking about. Love has the power to break barriers, soften hearts, and build bridges where none existed. In moments of darkness, love is what carries us through. Dr. King also said: "I believe that unarmed truth and unconditional love will have the final word in reality. That is why right, temporarily defeated, is stronger than evil triumphant." How powerful is that? It’s a reminder that love and truth outlast every hardship, every injustice. Love doesn’t falter under pressure—it strengthens. It’s why, in some of humanity’s darkest moments, people have still found ways to love, to forgive, and to hope. When you’re faced with difficulty, lean into love. It doesn’t mean ignoring the pain; it means choosing to let love guide your actions, rather than fear or anger. Segment 3: Love at the End of Life Now, let’s shift to the end of life. What remains when everything else fades? Relationships, memories, and the love we’ve shared. Paul McCartney captured this beautifully in the lyric: "And in the end, the love you take is equal to the love you make." At the end of your journey, the love you’ve given and the love you’ve received are what define your life’s legacy. Not the titles, the awards, or the possessions—but the moments of love that have shaped your path. This truth is echoed by those who work in hospice care. They often share that people nearing the end of their lives rarely talk about their jobs or material successes. Instead, they speak of the people they’ve loved and the love they’ve experienced. Love is what we carry with us. It’s what we leave behind. Segment 4: How to Live with Love Every Day So how can we bring more love into our daily lives? It starts with a conscious choice to love—ourselves, our communities, and even those who challenge us. Dr. King’s reminder that love can transform an enemy into a friend is one of the most profound lessons we can learn. Choosing love doesn’t mean weakness; it means strength. It’s the decision to rise above hate, to let go of grudges, and to see others through a lens of empathy and compassion. And let’s not forget self-love. As Brené Brown says, “We can only love others as much as we love ourselves.” If you’re not caring for yourself, it’s harder to fully show up for the people in your life. Here are three ways to live with love every day: Express Gratitude: Tell the people in your life how much they mean to you. Never assume they know—say it, show it, live it. Choose Empathy: When faced with conflict, pause and try to understand the other person’s perspective. Even if you don’t agree, let love guide your response. Be Present: Love grows in the small, everyday moments. Put your phone down, look people in the eye, and be truly present with the ones you love. Let me leave you with this thought from Rumi: "When the soul lies down in that grass, the world is too full to talk about. Ideas, language, even the phrase 'each other,' don’t make any sense. The only thing that matters is love." As we wrap up today’s conversation, I want to invite you to pause for a moment—right now. Think about how love shows up in your life. How do you want to live with love at this very moment? How can you choose love today—both for yourself and for the people around you? Take a deep breath, and reflect on this: at the end of your journey, what will matter most? It won’t be your possessions or accolades. It will be the love you gave, the love you received, and the moments you shared. So, today, I encourage you to choose love. In your words, in your actions, in how you treat yourself and others. Because, as Dr. King and Paul McCartney remind us, love isn’t just the answer—it’s the only answer. Thank you for listening to The Meredith Patterson Podcast. Remember, bliss is your birthright. Have vision for what you want, but be grateful for where you are every single day. I’ll see you next time, beautiful listeners. Until then, go out and live with love. /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/35276030

What’s in Your Food? Prioritizing Whole Foods for a Healthier Life 02/10/2025

What’s in Your Food? Prioritizing Whole Foods for a Healthier Life Hello, beautiful listeners! Welcome back to The Meredith Patterson Podcast, where we dive into all things health, wellness, and living your best life. I’m Meredith Patterson, and today we’re tackling a topic that affects every single one of us — what’s in your food? We’re going to take a closer look at what ultra-processed foods really are, why it’s important to understand what we’re eating, and how you can make healthier choices without stressing about giving up the foods you love. I’ll also share three actionable tips to help you add more goodness to your plate instead of focusing on what to remove. So, let’s get started! What Are Ultra-Processed Foods? First, let’s break it down: what exactly are ultra-processed foods? These are products that are heavily manufactured using industrial methods and filled with ingredients you’d probably never find in a home kitchen. Recently and over 30 year after it was banned in cosmetics, the FDA has banned Red No. 3, a dye that gives food and drinks a bright red color. This follows a 2022 petition by advocates who claim the additive is linked to cancer and behavioral issues in children. In 1973 Dr Ben Feingold, a California allergist, proposed that artificial flavors, and artificial food coloring are a cause of hyperactivity. Dr Feingold recommended a diet free of these substances as both treatment and prevention of the condition of ADD and ADHD. Manufacturers using Red No. 3 in food and ingested drugs have until 2027 or 2028 to change their products. Wondering what foods and drinks contain Red No. 3? Here's a list. Candies like Pez Assorted Fruit, Brach's Candy Corn and Jelly Belly. Valentine's Day candy including Brach's iconic conversation hearts and the Favorite Day Cupid gummy box Desserts and snacks like Entenmann's Little Bites Party Cake Mini Muffins, Betty Crocker Fruit by the Foot, Toaster pastries, and cookies with red icing or decorations. Dairy and frozen foods include ice cream, frozen yogurt flavors, ice pops, and fruit bars. Fruit products like Maraschino cherries and some fruit cocktails. Beverages like strawberry-flavored milk, as well as some sodas and fruit drinks. Medications like some cough syrups, gummy vitamins, and strawberry-flavored PediaSure. Now, we all know about the obvious culprits, but ultra-processed foods can also include items we might think of as healthy, like certain breads, flavored yogurts, vegan 'meats,' and even protein shakes. Here’s a staggering fact: ultra-processed foods make up nearly three-quarters of the food supply in the U.S.! Research has linked diets high in these foods to issues like cardiovascular disease, Type 2 diabetes, and even mental health concerns. There was even a small study that found people eating ultra-processed foods consumed about 500 more calories per day than those eating minimally processed foods. But here’s the good news: not all ultra-processed foods are necessarily 'bad.' It’s more about understanding what you’re consuming, how often, and how it affects your overall health. Knowledge is power, and making even small shifts can have a big impact." Focus on Adding, Not Subtracting Now, let’s be honest — does this mean we have to give up all our favorite foods? Absolutely not! Look, I’m not giving up my love for some junk food, and you shouldn't either. 80/20 Instead of stressing about what to remove from your diet, let’s focus on what you can add. When you start crowding your plate with nutrient-rich whole foods, the ultra-processed stuff naturally becomes less dominant. Here are three easy tips to help you add more good into your meals: Tip 1: Prioritize Whole Foods The simplest way to make a big difference is to prioritize whole, minimally processed foods. Think fresh fruits and vegetables, whole grains, nuts, seeds, and lean proteins. Here are some foods you can easily add to your diet: Tomatoes: Rich in antioxidants and perfect in salads, sauces, or even roasted. Lycopene has been linked to a reduced risk of heart disease and cancer. Kiwi: Did you know you can eat the skin? Toss it into smoothies for a boost of fiber. Matcha: A concentrated green tea powder packed with antioxidants—try it in lattes or smoothies. Lemon Water: Start your day with a full glass before coffee to hydrate and support digestion. For example, instead of grabbing a flavored yogurt loaded with sugar, try plain Greek yogurt topped with fresh berries and a drizzle of honey. You’ll get the natural sweetness without the unnecessary additives. Tip 2: Cook at Home More Often Cooking at home doesn’t have to mean gourmet meals. Keep it simple—roast some veggies, grill chicken, or toss together a hearty salad. When you prepare meals yourself, you’re in control of the ingredients, which means fewer additives and more flavor. Plus, it can be a fun way to explore new recipes and flavors. Tip 3: Read Food Labels and Choose Wisely When you do buy packaged foods, take a moment to check the ingredient list. Look for shorter lists with items you recognize. For example, if you’re buying bread, choose one made with whole grains and minimal additives. Small changes like this can make a big difference over time." Wrapping Up Let’s recap: today we learned what ultra-processed foods are, why they matter, and how focusing on adding whole foods to your diet can lead to big changes in how you feel, think, and live. And here’s your challenge for the week: Add one new whole food to your meals. Whether it’s trying a new fruit, experimenting with fresh herbs, or finally tackling that veggie you’ve always avoided, just add something new and nourishing. Remember, it’s not about being perfect—it’s about making small, sustainable changes that work for your lifestyle. Thank you so much for joining me on this journey today. If this episode resonated with you, I’d love it if you’d share it with a friend or leave a review. It truly means the world to me. And as always, don’t forget: Bliss is your birthright. Have vision for what you want, but be grateful for where you are every single day. Until next time, take care of your body, mind, and soul. You’ve got this, my friends!" /episode/index/show/55ccec79-ffcf-4e8e-841e-96dd1bf33225/id/34985800

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