“You can’t just pray about it, you have to be about it.”
In this episode, Theresa and Walker sit down with Linda Howard, attorney, compliance leader, and author of From Vision to Divine Provision: The Islamic Art of Sacred Manifestation. Linda shares the seven-step framework that has guided her through decades of professional and personal transformation—rooted in visioning, belief, action, patience, and gratitude.
They explore what it means to align ambition with faith, how to trust the timing of your life, and why clarity and intention matter more than hustle. From law and ethics to spirituality and self-discovery, this conversation bridges the practical and the divine, reminding us that integrity and curiosity are inseparable parts of growth.
What you’ll learn:
→ How Linda’s seven-step manifestation process blends vision, belief, and action
→ Why trusting divine timing changes how we approach goals
→ How clarity and integrity create alignment between values and outcomes
About Linda Howard
Linda Howard, JD, is a multi-faceted leader with over 35 years of experience spanning law, compliance, diversity, equity, inclusion (DEI), and multicultural competency. She earned her law degree from the University of Pennsylvania Law School and went on to serve as Senior In-House Counsel for Ernst & Young and as Chief Compliance and Impact Officer for major organizations.
She currently serves as President of the Board of Directors of the National Wellness Institute (NWI) and Co-Founder of its Multicultural Competency Committee. A respected consultant, author, and speaker, Linda has led organizations through transformational change, advised globally on ethics and equity, and designed NWI’s groundbreaking High-Level Wellness Through Multicultural Competency Certificate program.
Through her company, With Linda Howard, she provides advisory services in multicultural competency, DEI, anti-racism, and business ethics—helping organizations build cultures of true inclusion and accountability.
Episode Links & Resources
From Vision to Divine Provision by Linda Howard
Crescent Over Crossroads by Linda Howard
Explore the 30-Day Relationship Lifeline
Connect with My Inner Knowing!
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Episode Chapters
00:00 Welcome + conversation with Linda Howard
02:15 The inspiration behind From Vision to Divine Provision
06:10 The seven-step process of sacred manifestation
12:48 Visioning, prayer, and taking aligned action
18:30 Trust, patience, and receiving with gratitude
25:10 The power of intention behind a vision board
32:00 Balancing personal desire with divine alignment
40:00 Lessons from faith, ethics, and humility
49:00 Integrating spirituality and leadership
56:45 Living your truth without abandoning your soul
01:02:10 Final reflections + invitation to trust your process
"Growth is hard, and not growing is hard. Choose your hard."
In this special 100th-episode celebration, the tables turn as Theresa and Walker become the guests. Their very first guest, Mandy Froehlich, returns to interview them about what a hundred conversations have revealed—about healing, curiosity, and the courage it takes to stay on the path of self-discovery.
They talk about the power of rest, the wisdom in pain, and why staying curious is the foundation of real growth. From personal reflections and therapy breakthroughs to behind-the-scenes lessons from the podcast, this episode is a look at what it means to live, and keep learning, with awareness.
What you’ll learn:
→ What 100 episodes have taught Theresa and Walker about growth and vulnerability
→ How pain and rest shape the process of healing
→ Why curiosity remains at the center of transformation
About Mandy Froehlich
Mandy Froehlich is an educator, author, and advocate for emotional wellness in leadership. A returning guest and longtime supporter of My Inner Knowing, she joins this milestone conversation to reflect, celebrate, and remind us that self-discovery is never finished—it’s a lifelong experiment in curiosity and courage. Learn more about Mandy.
Episode Links & Resources
📘 The Unshaming Way by Dr. David Bedrick
📘 The Untethered Soul by Michael Singer
📘 The Body Keeps the Score by Bessel van der Kolk
📘 When the Body Says No by Gabor Maté
🌿 Mindfulness Meditation Teacher Certification Program
🎓 Explore the 30-Day Relationship Lifeline
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 Welcome + 100th episode introduction
03:01 Favorite episodes and moments of growth
06:30 Lessons from two years of conversation
13:38 Taking breaks and honoring rest
19:50 Pain as a catalyst for change
24:39 Walker’s health journey and self-discovery
36:25 Theresa on parenting and self-compassion
44:58 Books that changed their perspective
48:00 Most uncomfortable episode moments
52:12 Biggest lessons and blind spots
01:05:09 What’s ahead for 2026 + closing gratitude
Topics we explore in this episode include:
personal growth, self-compassion, emotional healing, vulnerability, nervous system awareness, rest and resilience, inner knowing, relationships and healing, curiosity in growth, purpose and change
“Maybe our symptoms aren’t mistakes to fix, but messages waiting to be heard.”
What if the parts of us we’ve labeled as broken were never problems at all?
In this conversation, Dr. David Bedrick joins Theresa and Walker to explore how shame, resistance, and even pain can be invitations into deeper awareness. They talk about the courage it takes to listen to our body’s “no,” the power of staying curious instead of corrective, and how presence becomes a path to healing.
Dr. Bedrick shares stories from decades of therapeutic work, including one woman’s profound relationship with her body’s refusal to eat, and how honoring what’s true, rather than forcing change, opens us to compassion, self-trust, and insight. The conversation touches on trauma, embodiment, and the intelligence within our symptoms—and what it really means to unshame the human experience.
What you’ll learn:
→ Why our symptoms often carry wisdom, not pathology
→ How shame disconnects us from our inner knowing
→ Practices to listen to the body’s “no” with compassion
About Dr. David Bedrick
Dr. David Bedrick is the founder of the Santa Fe Institute for Shame-Based Studies, where he teaches therapists, coaches, and healers to approach human struggle through curiosity and compassion. A counselor, teacher, and attorney, he writes for Psychology Today and is the author of The Unshaming Way, praised by Gabor Maté as “a workable, practice-based, and accessible path to divesting ourselves from shame.”
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📨 Join our free mini-course on healthy relationships
Start the 30-Day Relationship Lifeline
If you’re ready to strengthen the way you listen, communicate, and connect in your relationships, start the 30-Day Relationship Lifeline today — a self-paced course designed to help you calm reactivity, deepen listening, and build everyday connection.
Episode Links & Resources
🌐 Learn more about Dr. Bedrick
📖 Read Dr. Bedrick’s articles on Psychology Today
📱 Follow Dr. Bedrick on Instagram
📘 Connect with Dr. Bedrick on Facebook
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
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Episode Chapters
00:00 Welcome + introduction to Dr. Bedrick
02:20 The story of “no” and inner resistance
07:44 How shame hides inside the body
12:30 Listening ethically in somatic work
18:40 Firewalking, courage, and trust
25:15 The body’s wisdom and emotional safety
33:10 Learning to hear the intelligence in symptoms
41:14 When pain becomes a teacher
46:56 Addiction, trauma, and the culture of fixing
50:17 Comfort, compassion, and being held
53:05 Healing through presence and story
01:20:57 Closing reflections + gratitude
Topics we explore in this episode include:
shame healing, trauma-informed therapy, somatic awareness, nervous system wisdom, body intelligence, self-trust, emotional healing, presence and compassion, boundaries, unshaming process, curiosity and awareness
“Scrolling on your phone in the morning or at night sounds like a horrible idea. Horrible.”
We live in a world that makes almost everything easy—meals delivered, problems solved with a click, answers at our fingertips. But that ease comes with a cost. Our brains are built for creativity, problem-solving, and connection, yet convenience often keeps them on autopilot.
In this conversation, Theresa and Walker talk about how convenience culture shapes our attention, energy, and even our emotional health. They share what happens when our minds stop being challenged, why scrolling feels comforting but leaves us dull, and how they’re experimenting with simple changes—like keeping their phones outside the bedroom—to bring back curiosity and real rest.
It’s a thoughtful look at what we trade when we trade effort for ease and how reclaiming small, intentional habits can wake us up again.
What you’ll learn:
→ Why bedtime scrolling can disrupt sleep and mood
→ How convenience culture weakens curiosity and creativity
→ Ways to bring more presence and imagination back into daily life
→ Why awareness matters more than discipline when changing habits
Subscribe, share, and leave a review to support the show.
📨 Join our free mini-course on healthy relationships
Start the 30-Day Relationship Lifeline
If you’re ready to strengthen the way you listen, communicate, and connect in your relationships, start the 30-Day Relationship Lifeline today — a self-paced course designed to help you calm reactivity, deepen listening, and build everyday connection.
Episode Links & Resources
📺 Watch our YouTube series
Connect with My Inner Knowing!
Watch the episode on YouTube
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Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 The question: Is convenience good for us?
05:00 How our brains learn through practice and effort
08:40 Imagination vs consumption
16:30 Why scrolling feels soothing—but isn’t
19:40 Restoring your brain before bed
22:10 The experiment: Phones outside the bedroom
26:00 Recognizing subtle dopamine patterns
33:40 Curating your feed with awareness
36:30 Reclaiming attention and community
42:30 Learning your body’s needs again
46:00 What convenience costs—and what it gives
Topics we explore in this episode include: attention and awareness, convenience culture, digital mindfulness, nervous system regulation, sleep and technology, curiosity and creativity, conscious habits, community connection, mindful living
“There is freedom in being able to be disliked, but I put effort into not being careless with it.”
Most of us long to be liked, but that desire sometimes keeps us quiet, reactive, or people-pleasing. What if the path to freedom lies in speaking with integrity, even when it means being disliked?
In this conversation, Theresa and Walker explore the tension between people-pleasing and presence, why abandonment fears often fuel silence, and how practicing honesty with kindness can reshape our relationships. They share vulnerable personal stories—from navigating client feedback to family disagreements, and even the moment of saying goodbye to their beloved dog—that reveal how self-trust, curiosity, and compassion guide us through the discomfort of not being liked.
What you’ll learn:
→ Why the fear of being disliked is often rooted in abandonment and nervous system patterns
→ How to distinguish between reactivity and integrity in communication
→ Ways to practice having a voice with kindness, responsibility, and care
Walker and Theresa bring decades of professional and personal experience into this conversation, offering insight into how presence, maturity, and self-love help us reclaim our voices without falling into aggression or avoidance.
Subscribe, share, and leave a review to support the show.
📨 Join our free mini-course on healthy relationships
Episode Links & Resources
💌 Start the free mini-course
📺 Watch our YouTube series
→ The Four Agreements – Don Miguel Ruiz
→ Read The Depression Cure by Dr. Stephen Ilardi
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 What freedom in being disliked really means
03:20 Speaking truth as a lawyer and beyond
07:00 Integrity, hesitation, and finding your voice
14:59 Online comments and “what about me” reactions
23:38 When clients or friends don’t like you
33:00 Walker’s story of Hughie and protecting a loved one
42:00 Practicing honesty in vulnerable spaces
50:00 Choosing responsibility over people-pleasing
Topics we explore in this episode include:
freedom of being disliked, people-pleasing and abandonment, nervous system patterns, compassionate boundaries, integrity in communication, practicing honesty, curiosity in conflict, resilience in relationships
“If presence is the antidote to rumination, then every moment of awareness becomes an opening into healing.”
Rumination can feel heavy, circular, and unresolved. But what if presence is the key to breaking that cycle?
In this conversation, Theresa is joined by licensed marriage and family therapist Nancy Yen Cosseron as Walker prepares for trial. They explore how rumination shows up in everyday life, why it can feel protective, and how presence—whether in the form of another person, nature, or simple grounding practices—helps shift us toward healing reflection.
What you’ll learn:
→ How rumination differs from reflection
→ Why the nervous system often fuels repetitive thought cycles
→ Simple ways to bring yourself back into presence and safety
Nancy Yen Cosseron, LMFT, is a licensed marriage and family therapist who brings decades of clinical experience and a compassionate lens to conversations about healing, presence, and relational support.
Episode Links & Resources
💌 Start the free mini-course
📺 Watch our YouTube series
→ Learn more about Nancy Yen Cosseron, LMFT
→ Read The Depression Cure by Dr. Stephen Ilardi
→ Read Waking the Tiger by Peter Levine
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 Rumination and presence
02:02 Nancy joins Theresa for today’s conversation
03:23 Rumination as heavy and unresolved
06:39 Shifting rumination into reflection
14:59 A triggering moment and looping thoughts
23:38 Awareness practices and the Mind Bell app
29:55 The tiger story and nervous system healing
38:53 The power of presence in surgery
45:29 Final reflections and hope
Topics we explore in this episode include:
rumination and presence, nervous system healing, self-awareness practices, mindfulness in daily life, nervous system protection, breaking thought cycles, therapeutic lifestyle change, compassionate presence
“An intelligent person takes in the facts, but a wise person listens to themselves and finds what truly fits.”
What does it mean to be intelligent, and what does it mean to be wise? In this episode, Theresa is joined by her son Luke for a heartfelt conversation about the differences between intelligence and wisdom, and how each one shapes the way we live, learn, and relate to others.
You’ll hear Luke reflect on his time as a student, the professors who modeled wisdom, and why learning to tune into our inner world and the people around us matters as much as any set of facts. They explore how being present, curious, and willing to integrate learning into daily life can move us closer to wisdom.
What you’ll learn:
→ How intelligence and wisdom show up differently in daily choices
→ Why self-awareness and reciprocity are signs of wisdom
→ The role of lifelong learning in becoming both informed and compassionate
Episode Links & Resources
💌 Start the free mini-course
📺 Watch our YouTube series
→ Read The Depression Cure by Dr. Stephen Ilardi
→ Explore Dr. Majid Hannoum’s faculty profile
→ Explore Dr. Brent Metz’s faculty profile
→ Learn more about Mindfulness-Based Stress Reduction with Jon Kabat-Zinn
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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My Inner Knowing LinkedIn
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Episode Chapters
00:00 Welcome + today’s conversation
03:07 Intelligence vs wisdom
04:41 Defining wisdom through presence
10:25 Processing vs integrating information
14:48 Professors who modeled wisdom
20:49 Could they join the podcast?
25:05 Why outliers in research matter
38:47 The gorilla video and perception
40:26 Focus and awareness in daily life
41:42 Closing reflections
Topics we explore in this episode include:
intelligence vs wisdom, lifelong learning, personal growth and self-awareness, mindfulness in relationships, reciprocity in communication, compassionate teaching, curiosity and exploration
"You’re supported. You already have what you need in you."
What do you do when life strips away what you thought defined you? For Laura Dungan, losing her hearing as a lifelong musician forced her into a different kind of listening — one that opened doors to guidance, resilience, and a new way of holding power.
Laura is a community organizer and author whose work bridges ancient wisdom with grassroots change, planting seeds for humanity’s next chapter. Her debut novel, The Archer, and her forthcoming book, The Seed, weave personal transformation with collective liberation.
In this conversation, Laura shares her journey from community organizing in Wichita to discovering the helpers, practices, and spiritual insights that shaped her path. We explore how loss can become transformation, and what it means to keep showing up with courage when the old ways stop working.
We explore:
→ How anger fueled her early activism — and why she had to shift to guidance
→ What hearing loss taught her about inner listening and resilience
→ Simple practices to stoke your inner fire and trust your compass
Explore Laura’s work:
🌐 Website
Episode Links & Resources
💌 Start the free mini-course
📺 Watch our YouTube series
→ Gene Keys (Richard Rudd)
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 Free mini-course on healthy relationships
00:40 Laura’s opening reflection on guidance
06:19 Community organizing and early challenges
13:52 Shifting from anger to inner guidance
19:12 Hearing loss and learning to listen differently
27:42 A vision of healing and divine helpers
35:45 Practices that keep her grounded
46:25 Living to 120: divine assignment and new path
50:59 Transformation, 2027, and the dragonfly
59:26 Laura’s invitation for listeners
Topics we explore in this episode include:
inner guidance practices, spiritual awakening through loss, community organizing and spirituality, personal power and agency, co-creation with the divine, meditation and journaling, shifting from anger to compassion, hearing loss and resilience
"I’m gonna live before I’m gone."
It’s easy to dismiss a comment or label — until it hits something tender inside. In this conversation, Walker shares what happened when someone called him a “thrill seeker” and the reactive words that tumbled out. Theresa and Walker explore the difference between reacting from an old wound and responding from an intentional place of clarity.
They discuss what it means to protect your dreams, how labels like “reckless” or “thrill seeker” can feel like judgment, and why integrity sometimes means pausing before we speak.
We explore:
→ Why certain comments feel like they take something from us
→ The difference between little-boy dreams and adult plans
→ Practical ways to stand in your truth without defensiveness
✨ Subscribe, comment, or share with someone who’d connect with this conversation. We’re so grateful you’re here. And if you’d like more ways to keep exploring, we’ve linked our free mini-course and YouTube series below.
Episode Links & Resources
Free Mini-Course – 5 Foundations for Healthier Relationships
YouTube Series – Conversations We Needed With Our Parents Growing Up
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
My Inner Knowing Facebook
My Inner Knowing Instagram
My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 Free mini-course on healthy relationships
00:41 When a comment feels like judgment
02:22 “I’m gonna live before I’m gone”
05:40 Little-boy dreams vs adult plans
11:15 Reckless or resilient
13:29 Standing your ground with intention
18:02 Choosing curiosity over defensiveness
24:26 Setting boundaries without justifying
32:19 Integrity and self-reflection
38:45 The Tom Cruise example
43:54 Playing the moment back again
47:31 Integrity with ourselves
Topics we explore in this episode include:
reactive communication, reclaiming personal power, integrity in relationships, handling judgment, authority and inner child dynamics, healthy boundaries, choosing curiosity, emotional self-awareness, responding vs reacting, standing in your truth
"We’re all little, aren’t we? Our little bitty selves looking for the experience of being seen, heard, valued, loved, appreciated."
Sibling rivalry doesn’t stay in childhood. The roles we grow up playing — the golden child, the baby, the black sheep, the caretaker — often follow us into adulthood, shaping our sense of worth and how we connect with family.
In this conversation, Walker and Theresa share their personal stories of sibling rivalry and favoritism, reflecting on what happens when old patterns resurface later in life. They talk about how family roles can weigh us down, what it means to step out of them, and how compassion and honesty can open the door to healing with siblings.
We explore:
→ How birth order and favoritism influence sibling dynamics
→ Why rivalry often continues long after childhood
→ A simple practice for softening sibling relationships with love
✨ Subscribe, comment, or share with someone who’d connect with this conversation. We’re so grateful you’re here. And if you’d like more ways to keep exploring, we’ve linked our free mini-course and YouTube series below.
Episode Links & Resources
The Depression Cure by Dr. Stephen Ilardi
Free Mini-Course – 5 Foundations for Healthier Relationships
YouTube Series – Conversations We Needed With Our Parents Growing Up
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
My Inner Knowing Facebook
My Inner Knowing Instagram
My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30-minute meditation!
Episode Chapters
00:00 Free mini-course on healthy relationships
00:41 A Christmas gift and birth order roles
02:00 Sibling rivalry as a lifelong theme
03:56 Family gatherings and pecking order
07:40 Competing for approval and attention
13:36 The flower song story
18:23 Money, favoritism, and family roles
29:58 Letting go of old family roles
38:40 Overt and covert favoritism
48:26 Loving siblings with authenticity
56:01 Can we meet our own needs?
01:07:04 Choosing intentional connection
Topics we explore in this episode include:
sibling rivalry in adulthood, family dynamics and self-worth, healing sibling relationships, birth order psychology, favoritism in families, navigating family roles, trauma and family healing, compassionate communication, letting go of childhood roles, cultivating healthy adult sibling connections
"We know what the human brain needs to thrive."
In Part One, Dr. Stephen Ilardi helped us understand why depression has become so common in modern life and what it means to meet it with presence and grounded hope. In Part Two, we go deeper into the practical, lifestyle-based steps that can help lift depression and protect mental health over the long haul.
Dr. Ilardi walks us through the six components of his Therapeutic Lifestyle Change (TLC) protocol: omega-3 fatty acids, engaging activity to combat rumination, physical exercise, exposure to sunlight or bright light, social support, and healthy sleep habits. We also talk about why habit change is hard, what makes it easier, and how small shifts in daily life can create measurable changes in the brain.
We explore:
→ The six evidence-based TLC components and how to start using them
→ Why our ancestors’ environment matters for mental health today
→ How inflammation, the gut–brain axis, and modern habits impact mood
→ Ways to make lifestyle changes sustainable and realistic
About Dr. Stephen Ilardi
Stephen S. Ilardi, Ph.D., is a clinical psychologist, neuroscientist, and associate professor at the University of Kansas. He’s best known for creating the Therapeutic Lifestyle Change (TLC) protocol—a six-part, drug-free treatment for depression grounded in evolutionary psychology and supported by clinical trials showing 70–75% of participants experience significant symptom reduction. His bestselling book The Depression Cure has been translated into multiple languages and updated for 2025, and his TEDx talks have been viewed more than five million times.
If you missed Part One of our conversation with Dr. Stephen Ilardi, you can listen here: The Depression Cure: Why Modern Life Fuels Depression (Part One)
✨ Subscribe, comment, or share with someone who’d connect with this conversation. We’re so grateful you’re here. And if you’d like more ways to keep exploring, we’ve linked our free mini-course and YouTube series below.
Episode Links & Resources
The Depression Cure by Dr. Stephen Ilardi
Free Mini-Course – 5 Foundations for Healthier Relationships
YouTube Series – Conversations We Needed With Our Parents Growing Up
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
My Inner Knowing Facebook
My Inner Knowing Instagram
My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30 minute meditation!
Episode Chapters
00:00 Welcome back + recap of Part One
02:18 Why lifestyle changes matter for depression
06:10 Omega-3 fats and brain health
14:27 Bright light exposure and mood regulation
21:56 The role of restorative sleep
27:45 Anti-rumination strategies
36:18 Exercise and the brain
43:09 Social connection as medicine
50:22 The challenge of habit change
56:30 Making lifestyle shifts sustainable
01:02:41 Closing thoughts and what’s next
"We’re playing for keeps here."
When you sit down with Dr. Stephen Ilardi, you realize quickly this is someone who’s spent a lifetime not only studying depression, but also sitting in the room with it, teaching about it, and working to change how we understand it.
In Part One of our conversation, Dr. Ilardi shares why depression has become so common in the modern world, how it fits into the broader pattern of “diseases of civilization,” and why the way we live today is often at odds with the brain and body we evolved to have. We talk about the Therapeutic Lifestyle Change (TLC) protocol he developed, what it means to truly be present for someone in pain, and how grounded hope can become a lifeline.
We also explore:
→ How lifestyle changes can be as powerful as medication for many people
→ Why human connection, light exposure, and movement matter for mental health
→ The role of optimism, curiosity, and presence in the healing process
About Dr. Stephen Ilardi
Stephen S. Ilardi, Ph.D., is an American clinical psychologist, neuroscientist, and associate professor in the Department of Psychology at the University of Kansas. After earning his doctorate in clinical psychology from Duke University in 1995, Stephen launched a career devoted to uncovering the neurobiological roots of major depressive disorder and translating that science into practical, everyday interventions.
His signature contribution is the Therapeutic Lifestyle Change (TLC) protocol—a six-part, drug-free treatment for depression grounded in evolutionary psychology and supported by clinical trials showing 70–75% of participants experience significant symptom reduction. TLC focuses on anti-rumination engagement, regular aerobic exercise, increased omega-3 intake, bright-light exposure, restorative sleep, and sustained social connection.
Dr. Ilardi distilled this work into his bestselling book The Depression Cure, which has been translated into multiple languages and updated for 2025. His two TEDx talks—“Depression Is a Disease of Civilization” and “Brain Chemistry Lifehacks”—have been viewed more than five million times, extending his reach far beyond the classroom and clinic.
Episode Links & Resources
The Depression Cure by Dr. Stephen Ilardi
Free Mini-Course – 5 Foundations for Healthier Relationships
YouTube Series – Conversations We Needed With Our Parents Growing Up
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Connect with My Inner Knowing!
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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My Inner Knowing Instagram
My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30 minute meditation!
Episode Chapters
00:00 Welcome + feeling the urgency of depression
02:19 Introducing Dr. Stephen Ilardi
04:30 Why presence matters in healing
11:58 The training that shaped Dr. Ilardi’s approach
20:47 Depression as a “disease of civilization”
29:41 What protects the Kaluli people from depression
37:22 Lifestyle changes that rival medication
45:38 The Therapeutic Lifestyle Change protocol
55:14 Hope as a lifeline in depression treatment
“I think I was trained to be uncomfortable unintentionally.”
Theresa’s words open the door to a conversation about how we cope with discomfort, avoid pain, and sometimes stay stuck without realizing we had a choice. This episode explores the inner shifts that happen when we stop avoiding and start choosing the kind of pain that leads to healing.
We talk about:
→ Why we often stay in discomfort instead of facing pain
→ The role of avoidance, self-worth, and survival in relationships
→ How choosing pain can be a gateway to healing and transformation
There are two powerful ways to keep going after this episode—one for your relationships, and one for your inner child.
Start with our free mini-course
If you’ve ever struggled with boundaries, felt misunderstood, or wished your relationships felt more grounded and honest, our 5 Foundations for Healthier Relationships mini-course is for you. It’s free, it’s gentle, and it’s packed with the skills we wish we learned earlier.
Follow our new YouTube series
Conversations We Needed With Our Parents Growing Up is live now on YouTube. These short, heartfelt episodes explore the questions we all carry—about love, safety, identity, and being truly seen.
✨ Subscribe, comment, or share with someone who’s doing the work too. We’re so grateful you’re here.
Episode Links & Resources
→ Exploration & Discovery Journal
Connect with My Inner Knowing!
NEW! Reconnecting with Your Inner Child Meditation – Listen on YouTube
Download the 5 Foundations for Healthier Relationships FREE Mini-Course
Take the Relationship Assessment
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
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Episode Chapters
00:00 Feeling tired before recording
02:04 The mini course and relationship skills
03:01 “I’d rather be in pain than uncomfortable”
06:53 Emotional discomfort in relationships
11:09 Chronic pain vs. temporary pain
14:13 Avoidance through substances
23:37 The courage to choose pain
29:06 Speaking the truth without shame
36:00 Advocating for yourself in healthcare
40:35 Final reflections on discomfort and choice
Topics we explore in this episode include:
emotional discomfort, nervous system awareness, chronic avoidance, healing in relationships, pain vs. uncomfortableness, emotional regulation, substance use and suppression, relationship boundaries, self-worth, choosing change
What if the truth about adoption wasn’t what you thought it was?
In this eye-opening conversation, international adoptee advocate Lynelle Long joins us to share the untarnished truth about inter-country adoption—what’s lost, what’s hidden, and what so many adoptees are still fighting to reclaim.
We talk about everything from falsified records to the trauma of identity erasure, the global systems that profit off children, and what happens when those most impacted finally find their voice.
“Who could resist such easy money?”
What You'll Learn
→ How falsified paperwork, identity loss, and systemic failures shape the lives of adoptees
→ Why access to truth—records, names, roots—matters more than you think
→ What it means to hold space for stories that disrupt the ‘rescue’ narrative
Subscribe, review, or share the show with someone you love
Download the 5 Foundations for Healthier Relationships FREE Mini-Course
Subscribe to YouTube to get notified about the upcoming 'Conversations We Needed With Our Parents Growing Up' that launches in August
Episode Links & Resources
Guest + Organization
Lynelle Long on LinkedIn
Articles + Essays by ICAV
What rights should intercountry adoptees have?
Lifelong impacts of identity loss
The importance of including those most impacted in policy discussions
Intercountry adoptees as transracial immigrants in the USA
What happens after an adoption investigation?
What I’ve missed out on in being adopted internationally
Policy & Legal Resources
HCCH Convention on Intercountry Adoption
Convention on the Rights of the Child | OHCHR
Gregory Luce – Adoptee Rights Law
Connect with My Inner Knowing!
NEW! Reconnecting with Your Inner Child Meditation – Listen on YouTube
Download the 5 Foundations for Healthier Relationships FREE Mini-Course
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Episode Chapters
00:00 Welcome and guest introduction
02:05 How records are falsified
07:11 Realities of abuse and identity loss
10:27 “The untarnished truth” of adoption
14:49 Colonial systems and the adoption industry
20:23 Legal erasure and rights that don’t exist
25:31 Soft diplomacy and the politics of adoption
30:36 How children are removed from their families
40:55 The fight for citizenship and documentation
48:59 What finding your voice actually looks like
57:59 Closing reflections on healing and advocacy
Topics we explore in this episode include:
inter-country adoption, identity loss, adoptee rights, systemic injustice, family separation, international policy, birth record access, emotional healing, truth-telling, personal advocacy
⚠️ Sensitive Content: Sexual Assault and Trauma
This episode includes real, personal stories about sexual assault and trauma. If that feels tender or overwhelming right now, we invite you to listen with care or come back when the timing feels right. And if anything we share brings something up for you, please know you're not alone. It’s okay to reach out for support. You deserve to feel safe, held, and supported on your journey.
What would make a woman choose a bear over a man in the woods? This honest, emotional conversation explores why that question resonates for so many and what it reveals about our internal stories and lived experiences.
"I don’t ever think that a woman is going to come running out of the woods to harm me."
What You'll Learn
→ How fear lives in the body even after healing
→ Why intention doesn't always equal safety
→ What it means to hold space when we don't fully understand
✨ Subscribe and share the episode with someone ready to remember who they are
Episode Links & Resources
Subscribe to YouTube to get notified about the upcoming 'Conversations We Needed With Our Parents Growing Up' that launches in August
NEW! The Wisdom of Your Hands Meditation – Listen on YouTube
Take the Relationship Assessment
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
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National Sexual Assault Hotline (RAINN) Website
1-800-656-HOPE (4673)
Confidential support via phone or live chat, 24/7
Crisis Text Line Website
Text HOME to 741741
For any emotional crisis, including sexual trauma
Episode Chapters
00:00 Welcome and setting the scene
01:14 Why some listeners prefer watching
02:41 New YouTube series announcement
04:53 Free mini course details
05:25 Man vs bear concept explained
07:19 Walker’s initial reaction
08:49 Exploring what fear really feels like
12:40 Theresa reflects on real experiences
15:52 Story of early trauma and confusion
19:20 When people cross invisible lines
24:04 Assumptions, power, and safety
30:12 Walker asks about flirting vs assault
33:53 What made Theresa feel safe in their relationship
36:53 Mowing alone and the weight of hypervigilance
40:49 Holding space and raising boys differently
44:08 Closing thoughts and what helps us heal
Topics we explore in this episode include:
nervous system awareness, fear and safety, trauma-informed healing, gendered experiences, relational power, survivor stories, embodied trauma, emotional honesty, boundaries, holding space
"What if the biggest growth happens in the quietest places?"
Theresa didn’t expect a family trip to stir so much reflection, but from the heights of the Eiffel Tower to a tiny medieval church no one planned to visit, the journey offered more than beautiful views. It became a chance to notice where her body felt safe, where it didn’t, and what it means to honor your edges without pushing past them.
This episode is full of honest, funny, and moving moments, from rental car mishaps to quiet realizations in the Dolomites. It’s a conversation about presence, courage, and the kind of travel that gently changes you.
“There’s always in me a desire to create places of refuge for people.”
What You’ll Learn→ How to tell when you’re expanding vs. overriding yourself→ Why the smallest, quietest spaces often leave the biggest mark→ What family travel can teach us about emotional flexibility→ Why honoring your body’s cues matters more than the itinerary
If you’ve ever wondered what “enough” looks like—enough growth, enough bravery, enough presence—this episode is for you. Share it with someone navigating a season of change, or listen again the next time life surprises you.
Episode Links & Resources
Wander Far, Come Home to Yourself Blog
Guide: Anja Messner (Dolomites)
Guide: François (Paris & Beyond Tours)
NEW! The Wisdom of Your Hands Meditation – Listen on YouTube
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Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
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✨ Subscribe and share the episode with someone ready to remember who they are
Episode Chapters
00:00 Discovering quiet gifts in a thousand-year-old church
06:30 Facing fear inside the Eiffel Tower
12:40 Almost missing the airport
19:10 What broke on the rental car
27:50 Noticing the energy in different places
35:30 Letting small moments shape the trip
45:00 Conversations that feel like home
51:40 Reflections on the impact of travel
Topics We Explore in This Episode Include:family travel reflections, nervous system awareness, emotional growth on the road, parenting while exploring, healing in small moments, honoring your edges, mindful adventure, creating inner refuge, trusting your body, meaningful presence
What does it take to truly trust yourself?
In this powerful conversation, Motherhood Wellness Coach Jess Arachchi joins us to share her journey of healing, nervous system regulation, and the deep inner work that allows us to return to ourselves—especially when life feels overwhelming. From navigating anxiety and panic to parenting with presence, Jess offers insight into what it means to come home to your body and your truth.
You’ll learn how to differentiate between survival responses and inner knowing, why befriending your sensations changes everything, and how to stay connected to yourself in the most challenging moments.
When in doubt, come back to self.”
What You’ll Learn
→ How to recognize survival patterns in the body
→ The role of parenting in personal healing
→ Why meditation and silence can be transformational
→ What it means to follow the path of expansion over fear
About the Guest
Jess Arachchi is a Motherhood Wellness Coach, nervous system guide, and founder of The Happy Home Movement. With over 12 years of experience as a Social Worker, Family Therapist & Meditation Teacher, Jess helps mothers move from burnout and self-abandonment to alignment, joy, and freedom. She’s also the host of Let Her Speak, a podcast for women ready to come home to themselves.
If this conversation moved something in you, share it with someone on their own journey of healing and reconnection. These moments of truth are meant to be shared.
Episode Links & Resources
Jess Arachchi Website
Jess Arachchi on Instagram
Vipassana Centre Queensland | Dhamma Rasmi
Joseph Campbell – The Hero with a Thousand Faces
E-Motion – Documentary
The Chimp Paradox
Dr. Joe Dispenza
NEW! Breakup Meditation – Listen on YouTube
Take the Relationship Assessment
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
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✨ Subscribe and share the episode with someone ready to remember who they are
Episode Chapters
00:00 Welcome & Jess’s backstory
04:30 From burnout to nervous system awareness
09:00 Parenting and the power of repair
13:00 Anxiety, panic, and choosing the unknown
18:00 Discovering Vipassana and finding calm
25:00 Befriending the body’s sensations
30:00 Two inner paths: fear or expansion
36:00 Walking away from what’s misaligned
47:00 Final reflection: When in doubt, return to self
Topics We Explore in This Episode Include
Jess Arachchi, nervous system healing, parenting and self-awareness, meditation practices, Vipassana retreats, breaking survival patterns, self-trust and embodiment, healing anxiety, emotional regulation, motherhood wellness, honoring your inner knowing, somatic insight, choosing expansion over fear
Some of the most powerful lessons show up when we least expect them. In this episode, Walker shares reflections from a recent hiking trip through the Blue Ridge Mountains—and how it turned into a journey of insight, judgment, and rediscovery. From wild rhododendrons and quartz outcrops to surprising trail companions, this story is full of unexpected beauty and honest self-awareness.
“I love it when the label is not accurate, because it’s just another gift from the universe.”
What You’ll Learn
→ Why adventure brings out your true inner knowing
→ How stereotypes can quietly shape our expectations
→ What it means to stay open—to others, and to yourself
If this episode spoke to you, we invite you to take the 10 Essential Skills to Build Stronger and Healthier Relationships course. It’s self-paced, practical, and filled with reflection tools to help you heal, reconnect, and grow stronger—within yourself and in every relationship you care about.
Episode Links & Resources
The Wildland Trekking Company with Guide Francisco Miller
NEW! Breakup Meditation – Listen on YouTube
Take the Relationship Assessment
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Watch the episode on YouTube
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✨ Subscribe and share the episode with someone ready to remember who they are
Episode Chapters
00:00 Welcome + Grounding
02:35 Why Hiking Feeds the Soul
06:48 Traveling with His Brother-in-Law
11:32 Meeting Their Unconventional Guide
17:59 The Unexpected Hiker Who Stole the Show
23:29 Cold Mountain + Pushing Through
30:45 Moments of Beauty and Judgment
36:00 Quartz, Rhododendron, and Nature’s Gifts
45:24 What This Trip Taught Me
50:01 Upcoming Parenting Series Announcement
Topics We Explore in This Episode Include:
Blue Ridge hiking experiences, Appalachian Trail reflections, personal growth through nature, letting go of judgment, group hiking dynamics, reconnecting with inner strength, facing discomfort, travel as a tool for healing, minimalist living, learning from strangers
What happens when perfectionism stands in the way of progress? In this heartfelt episode, Walker opens up about the pressure he’s feeling under a looming deadline and how perfectionism is getting in the way of completion. Together, Theresa and Walker explore personal empowerment—not as a performance, but as a process of returning to ourselves.
What You’ll Learn
→ Why perfectionism often disguises itself as care or responsibility
→ How to ground yourself when you're overwhelmed or in a spiral
→ What it really means to be kind to yourself in moments of pressure
This conversation is a powerful reminder that improvement can be enough—and that sometimes the most empowering thing we can do is simply come back to ourselves.
If this episode spoke to you, we invite you to take the 10 Essential Skills to Build Stronger and Healthier Relationships course. It’s self-paced, practical, and filled with reflection tools to help you heal, reconnect, and grow stronger—within yourself and in every relationship you care about.
Episode Links & Resources
NEW! Breakup Meditation – Listen on YouTube
Take the Relationship Assessment
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
My Inner Knowing Facebook
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My Inner Knowing LinkedIn
Sign up for the My Inner Knowing newsletter and receive a free 30 minute meditation!
✨ Subscribe and share the episode with someone ready to remember who they are
Episode Chapters
00:00 – What Growth Really Looks Like
00:09 – When Perfectionism Kicks In
01:44 – Pressure, Fear, and Timelines
03:49 – Grounding in the Middle of It
04:55 – Why the Words Feel So Hard
06:41 – Rethinking How Our Brains Work
08:47 – What’s Perfectionism Really About?
11:26 – Self-Kindness as Empowerment
16:01 – Can Improvement Be Enough?
24:01 – Love, Humor, and Moving Forward
[perfectionism, personal empowerment, self-kindness, grounding techniques, emotional regulation, nervous system support, trauma-informed healing, self-compassion, inner child work, high performer stress, healing through awareness]
Heartbreak hurts—but it doesn’t have to mean you’ve lost who you are.
In this vulnerable and reflective episode, Theresa and Walker sit down to talk through the heartbreaks that left a mark—and the healing that followed. From high school breakups to the unraveling of long-term relationships, this conversation explores how we process emotional pain, what helps us grow through it, and why finding your way back to your own sense of self is one of the most important parts of the journey.
You’ll hear real stories, honest reflections, and personal practices for staying grounded—even when it feels like everything’s falling apart.
🎧 Plus, don’t miss the new meditation on heartbreak now available on YouTube.
What You’ll Learn
→ Why heartbreak can feel so different at various life stages
→ The difference between honoring your pain and staying stuck in it
→ How self-worth and healing go hand in hand
→ Practices to support your nervous system when grief is overwhelming
If this episode spoke to you, we invite you to take the 10 Essential Skills to Build Stronger and Healthier Relationships course. It’s self-paced, practical, and filled with reflection tools to help you heal, reconnect, and grow stronger—within yourself and in every relationship you care about.
Episode Links & Resources
NEW! Breakup Meditation – Listen on YouTube
Battle Scars by Guy Sebastian & Lupe Fiasco – Watch on YouTube
The Princess Bride – View on Amazon
The Giving Tree by Shel Silverstein – View on Amazon
I Would Do Anything For Love by Meatloaf – Watch on YouTube
Take the Relationship Assessment
Join us in the 10 Essential Skills to Build Stronger and Healthier Relationships course
Watch the episode on YouTube
My Inner Knowing Full episode link
My Inner Knowing website
My Inner Knowing Facebook
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✨ Subscribe and share the episode with someone ready to remember who they are
Episode Chapters
00:00 — Love Doesn’t Die With a Scream
00:02 — Adjusting to Change and Finding Rhythm
00:04 — Why We’re Talking About Heartbreak
00:06 — How Heartbreak Hits Differently Over Time
00:10 — Theresa’s First Experience of Real Heartbreak
00:16 — Feeling It All Without Getting Stuck
00:22 — The Line Between Honoring and Holding On
00:26 — Reclaiming Yourself After a Breakup
00:31 — When Love Becomes Self-Sacrifice
00:36 — What We Learned About Love from Our Childhoods
00:45 — The Power of Naming Your Non-Negotiables
00:51 — Deep-Rooted Willow: Staying Grounded
00:54 — What We Wish Someone Had Said
00:57 — Final Reflections + A Course to Support You
Keywords: heartbreak recovery, emotional healing, relationship self-worth, how to move on, healing from breakup, emotional resilience, navigating heartbreak
