The Upward Spiral with Michelle O'Brien

Ever wondered why some leaders effortlessly navigate global challenges while others struggle with cultural misunderstandings?  Welcome to Upward Spiral, the podcast that believes intentional decisions are the engine for transformative personal growth.  In this powerful episode, "Empathy: The HARD Skill You NEED to Master," we challenge the notion that empathy is merely a "soft skill" and reveal its true power as a hard, functional skill essential for global leadership, sales, and personal connection. Join host Michelle O'Brien as she sits down with the incredible Mimi Nicklin, a globally recognized empathy advocate, bestselling author, and Chief Empathy Officer. Mimi, with her vast experience living and working across continents, shares profound insights into cultivating cross-cultural empathy.  Discover why active listening is our greatest superpower and how acknowledging the realities of high stress and low time are crucial for practicing empathy in today's demanding world.  We delve into the critical cultural nuances that shape how empathy is expressed and received, offering actionable strategies to avoid misinterpretations in global communications. Learn how simple, intentional acts – like maintaining eye contact and using names – can dramatically build trust and human connection in any setting.  This conversation is packed with practical takeaways on how empathy isn't just about feeling; it's about making better business decisions, driving productivity in startups, and transforming your approach to leadership and sales. Michelle also shares her personal journey of adapting to new cultures and how empathy is now paramount in her new global role and upcoming US product launch. Chapters 00:00 Introduction 05:00 Understanding Cultural Nuances in Empathy 10:01 The Challenges of Practicing Empathy 15:04 Building Empathy Through Observation and Connection 19:55 Practical Tips for Enhancing Empathy 26:36 The Power of Questions in Empathy 30:02 Cultural Differences in Communication 32:47 Breaking the Silence: The Importance of Connection 36:09 Cross-Cultural Empathy in Leadership 39:59 Empathy in Decision Making 46:10 Empathy as a Sales Tool 48:53 Empathy and Productivity in Startups If you're ready to master this essential hard skill and become a more effective global leader and decision-maker, like, share, and subscribe to Upward Spiral! Let us know in the comments: How has cross-cultural empathy impacted your career or personal life? Connect with me:  YouTube: https://www.youtube.com/@UpwardSpiralPodcast Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079   Instagram https://www.instagram.com/upwardspiral.podcast/  TikTok https://www.tiktok.com/@upwardspiral.podcast  LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast  Instagram https://www.instagram.com/michellemakesdecisions  LinkedIn https://www.linkedin.com/in/michellelauraobrien/  Connect with Mimi Nicklin: Website: https://www.empathyeverywhere.co/  The MiMi YouYou Show - Creating Empathy: https://open.spotify.com/show/5QrhCVxoyKxLhXiIeLpEt3 LinkedIn: https://www.linkedin.com/in/miminicklin/  Books: 'Softening The Edge' & 'Empathy At Work' https://www.amazon.sg/Softening-Edge-humanitys-leadership-changing/dp/9948340094  #empathy #leadership #crossculturalcommunication #globalsales #decisionmaking #personalgrowth #productivity #workplacewellbeing #humanconnection #softskills #hardskills #upwardspiral #podcast #michelleobrien #miminicklin #culturalunderstanding #listeningskills #professionaldevelopment #psychologicalsafety

Feeling stuck or overwhelmed, yearning for a natural path to emotional healing and personal growth? In this transformative episode of the Upward Spiral Podcast, I sit down with the incredible Dr. Marylene Henry (@zazyoga, @breathworkSingapore) to explore the profound power of breathwork and how it can unlock altered states of consciousness and release trapped trauma. Join us as we delve into how your breath serves as a direct gateway to your emotions and autonomic nervous system, offering a unique tool for self-regulation and profound change. Dr. Henry, a true expert, illuminates various breath techniques for everyday use, from simple practices for anxiety management and achieving calmness, to more advanced modalities like Pranayama and Nadi Shodhana that balance the brain and quiet the mind. We emphasize the critical importance of understanding your nervous system and creating a safe environment for these powerful practices. Key Takeaways from this Episode: Your breath is the only autonomic function you can consciously control, making it a powerful tool for self-regulation. Breath awareness can directly shift your autonomic functions, influencing your emotional and physical states. Breathwork encompasses a wide range of techniques, from simple belly breathing for relaxation to advanced Pranayama for mental balance. Understanding your autonomic nervous system is key to effectively using breath for anxiety management and energy regulation. Nadi Shodhana and other breath techniques can balance brain hemispheres and quiet the mind. Breathwork can unlock subconscious material, aid in trauma recovery, and facilitate profound emotional healing. Creating a safe space and surrendering control are essential for a fulfilling breathwork experience. My own journey illustrates the transformative power of breathwork in achieving personal growth and clarity. Chapters:  00:00 Introduction  02:40 Understanding Breathwork: A Comprehensive Overview  06:01 The Autonomic Nervous System Explained  09:54 Breath Techniques for Energy and Calmness  12:15 Breathing Techniques for Anxiety Management  18:43 Exploring Nadi Shodhana and Its Benefits  21:59 Pranayama: The Art of Breath Control  24:49 Breathwork for Altered States of Consciousness  28:32 Facilitating Breathwork: Creating Safe Spaces  29:53 The Art of Conscious Connected Breathing  32:08 Understanding the Stress Cycle in Breathwork  35:50 Navigating Breathwork Experiences: Safety and Regulation  40:35 Surrendering Control: The Journey of Breathwork  46:58 Connecting with the Subconscious: Messages from Beyond  52:34 The Healing Power of Breathwork: Personal Stories and Insights  54:01 From Corporate to Healing: Michelle's Journey in Breathwork If you're ready to unlock your full potential and create an upward spiral in your life, hit subscribe and join our community! Listen to the full episode on your favorite podcast platform: 🎧 Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 🍎 Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Connect with Michelle & Upward Spiral: 📸 Instagram: https://www.instagram.com/upwardspiral.podcast/ ➡️ TikTok: https://www.tiktok.com/@upwardspiral.podcast 🔗 LinkedIn (Podcast): https://www.linkedin.com/company/upwardspiralpodcast 🔗 LinkedIn (Michelle): https://www.linkedin.com/in/michellelauraobrien/ 📸 Instagram (Michelle): https://www.instagram.com/michellemakesdecisions Connect with Dr. Marylene Henry: 📸 Instagram: @zazyoga & @breathworkSingapore 🌐 Website: https://www.theyogahouse.sg/breathwork

Are you running on fumes? 😫 Feeling constantly exhausted and losing your passion? You might be on the path to burnout. In this crucial episode of the Upward Spiral podcast, Michelle O'Brien sits down with Dr. Cheryl Kam, a functional and integrative medicine expert, to break down the 5 stages of burnout and provide actionable strategies to stop it in its tracks. Dr. Kam and Michelle dive deep into: The 5 stages of burnout, from the "honeymoon phase" to chronic exhaustion Recognizing the early warning signs of burnout Practical, proactive strategies to prevent burnout The crucial role of self-care, setting boundaries, and building resilience How functional medicine can support burnout recovery and prevention Simple strategies and daily habits for building deep and lasting health This episode is for anyone who wants to: Understand the nuances of burnout Take control of their well-being Create a sustainable, energized life Break free from the cycle of stress and exhaustion Thrive, not just survive, in today’s demanding world Key Takeaways: Burnout isn't an all-or-nothing state; it progresses through stages. Early recognition of symptoms is crucial. Prevention is possible! Prioritizing your mental and physical health is essential for long-term success and fulfillment. Chapters 00:00 Introduction 01:36 The Five Stages of Burnout Explained 11:11 Personal Experiences with Burnout 17:13 Recognizing Early Signs of Burnout 20:18 Lifestyle Changes for Preventing Burnout 28:12 The Importance of Community and Support 31:05 Understanding Burnout and Self-Acceptance 34:09 Thriving Beyond Burnout: A Holistic Approach 37:44 Nutritional Foundations for Health 40:28 The Role of Environment in Health 43:31 Building Health vs. Body Composition 46:12 Homeschooling and Self-Connection 51:01 Navigating Parenting and Personal Growth #burnout #mentalhealth #selfcare #wellness #prevention #functionalmedicine #womenshealth #holistichealth #upwardspiral #podcast #healthylifestyle #energy #stressmanagement Ready to take control of your well-being and create your own Upward Spiral? Subscribe to the Upward Spiral podcast for more empowering conversations and actionable strategies. Share this episode with anyone who needs to hear this message! Dr Cheryl Kam Links: linkedin.com/in/cherylkam https://www.iwantcalm.com/  thevibrantlifeacademy.com (Personal) facebook.com/drcherylkam (Personal) instagram.com/drcherylkam (Personal) Upwards Spiral Links: Upward Spiral Podcast on YouTube: https://www.youtube.com/@UpwardSpiralPodcast Upward Spiral Podcast on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Upward Spiral Podcast on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Upward Spiral Podcast on Instagram: https://www.instagram.com/upwardspiral.podcast/ Upward Spiral Podcast on TikTok: https://www.tiktok.com/@upwardspiral.podcast Upward Spiral Podcast on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast

Ever wondered "Why am I so addicted to sugar?" especially as you're building positive momentum in your life, maybe even after making big changes like stepping away from alcohol? You're in the right place! Join your host, Michelle O'Brien, on the Upward Spiral Podcast as she dives into the sticky world of sugar addiction and emotional eating with the insightful Nutritional Health Coach, Jasmin Dhillon (host of The Forties Formula!). On the Upward Spiral, we're all about creating and maintaining positive momentum in your life. This episode is for you if you've noticed sugar creeping in as you make other positive changes, leaving you feeling stuck or worried about your health journey. In this empowering conversation, you'll discover: The surprising amount of hidden sugar in everyday foods that can derail your progress. The intricate connection between your physiological needs, hormonal fluctuations, and intense sugar cravings. How deep-seated emotional connections to sugar can sabotage your healthy habits. Practical, science-backed strategies for managing sugar cravings and breaking free from the cycle of restriction and binging. The crucial role of mindful eating in building a balanced relationship with food. Insights into how your gut health can influence your cravings and overall well-being. Actionable steps and nutritional tips to help you create your own upward spiral in your eating habits and overall health journey. Whether you're an athlete focused on recovery, navigating hormonal changes, or simply seeking to understand and conquer your sugar cravings, this episode offers hope and practical tools to fuel your upward spiral towards a healthier and more fulfilling life. Key Moments to Tune In For: Understanding the difference between physiological hunger and emotional cravings for sugar. Exploring the hormonal and gut health factors driving your sweet tooth. Relatable personal stories and expert analysis of emotional eating patterns. Concrete nutritional strategies you can implement today to manage cravings. The importance of mindful eating and reframing your relationship with treats. Chapters 00:00 Introduction 05:04 The Science Behind Sugar Consumption 09:56 Personal Stories of Sugar Struggles 14:53 Emotional Connections to Sugar 20:05 Strategies for Managing Sugar Cravings 26:06 Weekend Plans and Celebrations 27:32 Nutrition and Recovery After Running 29:03 The All-or-Nothing Mentality with Food 30:30 Mindful Eating and Treating Yourself 31:58 Understanding Sugar Cravings and Addictions 33:03 Fueling for Endurance Races 36:01 Post-Run Nutrition and Recovery Strategies 38:41 Emotional Connections to Food and Cravings 40:59 Hormonal Fluctuations and Sugar Cravings 44:49 Gut Health and Its Impact on Cravings 49:20 Understanding Gut Health Tests and Their Benefits About Our Guest: Jasmin Dhillon is a certified Health Coach, podcast host of The Forties Formula, and the founder of Eat With Jasmin, empowering women to navigate their health journey with practical nutrition and gut health advice. Learn more about Jasmin's work here: eatwithjasmin.com Connect with Jasmin Dhillon: https://www.linkedin.com/in/jasmin-dhillon-jd1310/ ➡️ Subscribe to the Upward Spiral Podcast for more inspiring conversations on creating positive change!  👍 Give this video a thumbs up if you found it helpful!  💬 Share your thoughts and experiences with sugar cravings in the comments below!  🔗 Share this episode with someone on their own upward spiral!  🔔 Hit the bell to be notified of new episodes every week!  🎧 Listen on your favorite podcast platform: Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Follow us on Instagram: https://www.instagram.com/upwardspiral.podcast/ 🎵 Follow us on TikTok: https://www.tiktok.com/@upwardspiral.podcast 💼 Connect on LinkedIn:https://www.linkedin.com/company/upwardspiralpodcast

Are you a parent of young children feeling the constant pull of your phone and worried about how it's impacting your family? In this powerful episode of Upward Spiral, host Michelle O'Brien dives deep with the insightful Dr. Katrina Gisbert Tay (medical doctor, parenting coach, and founder of The Authenticity Institute) to explore the crucial question: How do we truly connect with our family in this digitally saturated age?If you've ever wondered if your screen time is stealing precious moments with your kids, or if you're looking for actionable strategies to be more present and build stronger family bonds, this conversation is a must-listen.In this episode, you'll learn: The subtle ways parental technology distraction impacts young children's sense of connection and security. How to recognize the early behavioral changes in your kids that might signal a "digital disconnect." Practical, real-life strategies for minimizing your own phone use and reclaiming presence with your little ones. The importance of modeling healthy tech habits for the long term and teaching responsible technology use as they grow. How to co-create "technology agreements" with your children to foster understanding and collaboration around device usage. The power of establishing a family vision and values to guide your approach to technology and strengthen your family unit. Simple yet effective intentional moments and rituals to foster deeper emotional connection and communication. The importance of self-compassion and embracing imperfection in your parenting journey in the digital age. Dr. Katrina shares her expert insights and practical coaching techniques, while Michelle brings her relatable experiences as a mum navigating these very challenges. This episode is packed with valuable takeaways for any parent wanting to create an upward spiral of connection, resilience, and family wellbeing in the face of ever-present technology. Chapters 00:00 Introduction 04:01 The Role of Technology in Parenting 10:02 Building Family Values and Resilience 14:07 Navigating the Virtual World 19:56 Integrating Technology Mindfully 24:00 Creating Technology Agreements with Kids 29:32 Navigating Technology and Family Connections 32:01 Establishing Family Vision and Values 35:01 Fostering Resilience and Acceptance in Children 38:12 Engaging Family Conversations for Closeness 41:04 Creating Intentional Family Moments 44:41 Recognizing Behavioral Changes in Children 47:50 Grounding Yourself as a Parent 51:53 Embracing Imperfection in Parenting 54:50 The Miracle of Ordinary Days 57:00 Intentional Living and Technology Integration Watch the full episode to gain practical tools and a renewed sense of hope for fostering deeper connections with your family in the digital world!Connect with Michelle & Upward Spiral: ➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast🔗 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcastConnect with Dr. Katrina Gisbert Tay: 🔗 Connect on LinkedIn: https://www.linkedin.com/in/katrinagisberttay/overlay/about-this-profile/#parenting #technology #family #screentime #digitalage #mindfulparenting #familyvalues #connection #upwardspiral #podcast #DrKatrinaGisbertTay #MichelleOBrien #resilience #childdevelopment #intentionalparenting

Ever feel like you're putting in the hours, hustling hard in your training, business, or life, but the results just aren't showing up? You might have the right mindset and even be super motivated, yet feel constantly busy, fragmented, and ultimately ineffective. In this powerful episode of the Upward Spiral Podcast, host Michelle O'Brien sits down with Bernhard Lieder, a three-time triathlon champion and the CEO & Co-Founder of the award-winning Athleaders, to uncover the crucial difference between being busy and operating with a "directed mind." Bernhard shares his incredible journey from elite athlete to successful entrepreneur, revealing the secrets to peak focus, effective decision making, and building mental resilience that truly moves the needle. Learn how to cut through the noise, prioritize what matters, and apply the focused intention of a sports mindset to achieve tangible results in your business, fitness goals, and everyday life. Key Takeaways You'll Learn: Understand why a positive mindset alone isn't always enough and the power of a directed mind for execution and flow states. Learn Bernhard's insights on effective decision making and why taking action is crucial for progress. Discover practical strategies for overcoming challenges by preparing your mind for difficult moments. The importance of cutting out distractions and being clear about your goals to maintain unwavering focus. How applying deep focus in key areas can lead to mastery and significant impact. Bernhard's 3 x 90-minute rule for structuring your day for peak performance and maximizing productivity. The surprising link between a sports mindset and building successful business strategies. Why discipline and recovery are not just for athletes but essential for sustained peak performance in all areas. The value of a holistic health approach and how it fuels overall success. If you're ready to stop being just "busy" and start achieving real, impactful results, this episode is a must-listen! #UpwardSpiralPodcast #DirectedMind #Focus #PeakPerformance #Productivity #Entrepreneurship #BusinessMindset #PersonalDevelopment #GoalSetting #TimeManagement #MichelleOBrien #BernhardLieder #Athleaders #Motivation #Success #LifeHacks Connect with Bernhard Lieder & Athleaders:  ➡️ LinkedIn: https://www.linkedin.com/in/bernhard-lieder-55311658/  ➡️ Website: https://athleaders.co/  Connect with Upward Spiral Podcast:  ➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast  ➡️ Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  ➡️ Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079  ➡️ Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/  ➡️ Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast  ➡️ Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast 🔥 Ready to create your own Upward Spiral? Subscribe now and join our community of growth-minded individuals! Don't forget to leave a review and share this episode with someone who needs to hear it

Are you struggling with addiction? Whether it's sugar, social media, or something else, you're not alone. In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien sits down with renowned psychologist Dr. Faust Ruggiero, author of "The Fix Your Addiction Handbook," to explore the psychology of addiction and provide actionable strategies for recovery. Dr. Ruggiero shares his expert insights on: Understanding the addiction cycle: How it works and why willpower isn't enough. Identifying your triggers and root causes: Uncover what's really driving your addictive behaviors. Practical techniques for breaking free: Learn steps you can take TODAY to manage cravings and build healthy habits. Maintaining momentum and preventing relapse: Strategies for long-term sobriety and a fulfilling life. Michelle also gets personal, sharing her own struggles with alcohol and sugar addiction and how these principles apply to overcoming any challenge. Key Takeaways You'll Learn: Addiction is a dominating force, but change IS possible. Self-awareness and brutal honesty are crucial for recovery. You are not alone: Community support is essential. Recovery requires a plan and a commitment to action. Empowerment comes from taking control of your journey. This episode is for anyone seeking: Addiction help Recovery support Sobriety tips Personal growth strategies Practical advice for overcoming challenges Inspiration for positive change Don't let addiction control your life any longer. Watch now and start your upward spiral! Episode Chapters: 00:00 Introduction 10:12 The Cycle of Addiction: Normalization and Progression 20:35 The Neurological and Psychological Factors of Addiction 30:52 Self-Awareness and the Path to Recovery 34:10 Embracing Self-Acceptance and Growth 36:24 The Power of Community in Recovery 41:09 Creating a Practical Recovery Plan 45:05 The Role of Technology in Addiction 50:50 Maintaining Momentum in Recovery 53:19 Understanding Secondary Addictions 01:01:53 Empowerment Through Self-Discovery Quotes to Inspire You: "How to solve any addiction." "Change is possible." "Everything we need is already inside us." "You can’t do it alone." About Our Guest: Dr. Faust Ruggiero is a renowned psychologist with over 35 years of experience and the author of "The Fix Your Addiction Handbook." His work has helped countless individuals overcome addiction and transform their lives. Website: www.FaustRuggiero.com Facebook: https://www.facebook.com/FaustInspire/ Twitter: https://x.com/faustinspire IG: https://www.instagram.com/faustinspire/ Connect with Michelle and Upward Spiral: YouTube: https://www.youtube.com/@UpwardSpiralPodcast Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Instagram: https://www.instagram.com/upwardspiral.podcast/ TikTok: https://www.tiktok.com/@upwardspiral.podcast LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast #addiction #recovery #sobriety #mentalhealth #personalgrowth #selfimprovement #addictionrecovery #podcast #upwardspiral #FaustRuggiero #selfawareness #practicalstrategies #communitysupport

Ever wondered how to truly improve your metabolic health? It's more than just your weight! Join Michelle O'Brien on the Upward Spiral Podcast as she dives deep with metabolic health expert Amanda Lim (Director of LIFT Clinic) to decode the key markers and actionable strategies you need for a healthier life. In this eye-opening episode, you'll learn: What metabolic health REALLY is: It's all about how your body intakes, processes, and stores energy The crucial markers you NEED to know: Discover the importance of Body Composition, VO2 Max, and Grip Strength – and why BMI is outdated Why appearance isn't everything: Learn why you can't judge metabolic health by looking at someone Practical ways to test your metabolic health: From RMR testing to at-home VO2 max estimations  The power of muscle: Understand why muscle is essential for both health and aesthetics ("nature's Spanx!")  Balancing cardio and strength training: Find the sweet spot for building muscle while enjoying endurance activities Nutrition strategies for metabolic optimization: The critical role of protein intake and avoiding processed foods  The danger of visceral fat: Learn what it is and how to minimize it for better health  Building sustainable habits: Long-term strategies for lasting wellness. Key Takeaways:  Metabolic health is about more than weight loss.  Understanding your body composition, VO2 max, and grip strength are crucial.  Prioritize muscle building, balance cardio and strength, focus on whole foods and adequate protein, and minimize visceral fat for a healthier, more energized you! This episode is for anyone seeking to understand their body better, optimize their physical and cognitive performance, break free from feeling stuck, and create positive momentum in their health journey. About Upward Spiral Podcast: Join host Michelle O'Brien as she explores the power of positive change and continuous improvement. Inspired by her own journey, Michelle invites inspiring guests to share actionable insights and motivation to help you unlock your full potential and live a more fulfilling life. Connect with Amanda Lim & LIFT Clinic: ➡️ LinkedIn: https://www.linkedin.com/in/coachamandalim/  ➡️ Personal Instagram: https://www.instagram.com/coachamandalim/?hl=en ➡️ Website: https://www.liftclinic.org/ ➡️ Business Instagram: https://www.instagram.com/liftclinicsg/?hl=en  Connect with Upward Spiral Podcast:  🔗 Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast   🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079  📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/  📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast  💼 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast #metabolichealth #nutrition #fitness #weightloss #health #wellness #musclebuilding #strengthtraining #VO2max #bodycomposition #sustainablehealth #upwardspiralpodcast #michelleobrien #amandalim #liftclinic What are your biggest takeaways about metabolic health? Let us know in the comments below! 👇 Don't forget to LIKE this video, SHARE it with someone who needs this information, and SUBSCRIBE for more empowering conversations on creating positive change in your life!

Can you REALLY get fitter with just 4-second workouts? Join host Michelle O'Brien on this week's Upward Spiral podcast as she dives into the world of time-efficient health strategies with expert guest Jing Zhi Chua. Tired of feeling like you don't have time for fitness? Jing Zhi, founder of allset.sg and a former Captain in the Singapore Armed Forces Commandos, Ironman triathlete, and ultrarunner, shares his incredible insights on how busy professionals can optimize their health and well-being without sacrificing precious time. In this eye-opening episode, you'll discover: ⏰ Time, Energy & Money Hacks for Fitness: Understand the real obstacles to staying healthy as we age. 🧠 The Power of Health Literacy: Learn why understanding your body and health history is crucial for effective fitness. 🚫 Ineffective Fitness Approaches: Identify common pitfalls and outdated beliefs about exercise. 🤝 The Social Side of Fitness: Discover how community and connection can boost your motivation and results. 📊 Data-Driven Personalization: Why personalized training based on data is the key to efficiency. ⏱️ The Surprising Science of Short Workouts: Explore innovative testing methods and the potential of ultra-brief, high-intensity exercises – including the mind-blowing benefits of a 4-second workout! 🏋️ Isometric Training Explained: Learn how static exercises can build significant strength and improve tendon health and blood pressure. 🚀 Combining Isometric & Plyometric Power: Discover how to integrate these techniques for optimal performance and running efficiency. 🍎 "Exercise Snacks" for Busy Lives: Incorporate strength training into your daily routine with these time-saving bursts of activity. Key Takeaways: Even short bursts of exercise can yield significant results, especially if you're new to fitness. Understanding your individual strengths and weaknesses through data can drastically improve training efficiency. Isometric exercises offer a time-efficient way to build strength with minimal or no equipment. Combining different training modalities can lead to better overall fitness and performance. Small, consistent "exercise snacks" can be a game-changer for busy individuals. 🔗 Connect with Jing Zhi Chua: LinkedIn: https://www.linkedin.com/in/jing-zhi-chua/ Instagram: https://www.instagram.com/jingzhi.chua/ allset.sg Instagram: https://www.instagram.com/allset.sg/ Substack: https://allset.substack.com 🔗 Connect with Upward Spiral Podcast: YouTube: https://www.youtube.com/@UpwardSpiralPodcast Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Instagram: https://www.instagram.com/upwardspiral.podcast/ TikTok: https://www.tiktok.com/@upwardspiral.podcast LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast 🔥 Ready to create your own upward spiral of positive change? ➡️ SUBSCRIBE for more insightful conversations and actionable strategies for personal growth and well-being! 👍  LIKE this video if you found these time-efficient fitness tips helpful! 💬  COMMENT below with your thoughts on short workouts and your biggest fitness challenges! 📢  SHARE this episode with anyone who feels like they don't have enough time for their health! Join the Upward Spiral community and let's create positive momentum together! ✨ #UpwardSpiralPodcast #MichelleOBrien #JingZhiChua #TimeEfficientFitness #BusyProfessionals #HealthOptimization #FourSecondWorkout #IsometricTraining #ExerciseSnacks #HealthyAging #FitnessTips #PersonalGrowth #Podcast

In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien and empathy expert Joseph Cope, M. Ed (The Empathy Guy!), dive deep into cultivating self-empathy as the foundation for personal transformation. We explore: The true meaning of empathy (it's NOT just sympathy!) Why self-empathy is essential for unlocking your potential Practical strategies to shift from self-criticism to self-compassion Joseph's "Cargo Model" framework for applying empathy intentionally (a MUST-HEAR!) Key Takeaways You'll Learn: How to identify and challenge your inner critic The difference between empathy and sympathy (and why it matters) Actionable steps to build self-compassion and foster personal growth How to transform your values into actionable skills If you're ready to break free from negative self-talk, create positive momentum, and start living a more fulfilling life, this episode is a game-changer! Chapters: 0:00 Introduction 3:02 Defining Empathy vs Sympathy 5:56 The Importance of Creating Space for Others 8:59 Empathy in Leadership and Personal Growth 11:53 The Role of Connection in Humanity 15:13 Behavior Change and Autonomy 18:06 Curiosity as a Tool for Empathy 21:06 Drawing Out Emotions in Others 24:00 Self-Empathy and Authenticity 26:55 Reflections on Leadership Styles 30:03 Understanding Life's Algorithms 35:16 Understanding Empathy and Self-Compassion 39:59 The Inner Critic and Its Origins 44:01 Empathy with Intention: The Cargo Model 50:47 Transforming Values into Skills 01:00:09 Fostering Creativity in Parenting 👍 Like this video! ➡️ Subscribe to the Upward Spiral podcast for more insights on personal growth and positive change. 🎧 Listen to the Upward Spiral Podcast on: Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 💬 Let us know in the comments: What's your biggest struggle with self-criticism? What resonated with you most in this episode? 🔗 Connect with us: Michelle O'Brien/Upward Spiral Podcast: https://www.instagram.com/upwardspiral.podcast/ https://www.tiktok.com/@upwardspiral.podcast https://www.linkedin.com/company/upwardspiralpodcast Joseph Cope:  https://www.linkedin.com/in/empathyguy/  http://empathyguy.com/ https://youtu.be/XcdI_xssK_o  https://www.instagram.com/the.empathy.guy/ Keywords: empathy, self-compassion, inner critic, personal growth, self-empathy, emotional intelligence, behavior change, authenticity, self-improvement, mindset, positive change, Upward Spiral podcast, Michelle O'Brien, Joseph Cope

Ever felt like you've hit rock bottom and wondered how to rise again? In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien sits down with Tim Guest, an Organizational Transformation Consultant and the creator of "The Comeback Plan," to explore the incredible journey of overcoming adversity and finding purpose after hitting life's lowest points. Tim shares his raw and inspiring story of navigating personal loss, health challenges, and addiction, revealing the strategies he used to rebuild his life and create an epic comeback. This episode is packed with actionable insights on mindset shifts, resilience, and practical tools like journaling and visualization. 🔥 Key Takeaways: 💪 The power of resilience in overcoming adversity. 🧠 Actionable strategies for mindset shifts and personal growth. ✍️ The transformative impact of journaling and visualization. 🧊 How small habits, like ice baths and morning rituals, can lead to significant life changes. 🤝 The importance of community support and mentorship. 🛑 The benefits of experimenting with sobriety and how it can lead to increased clarity and energy. 🔑 Practical steps to plan your own epic comeback. ✨ In this episode, you'll learn: Tim's journey from success to struggles and his turning point. The impact of 2020 and how to cope with major life challenges. How to identify and change destructive habits. The importance of setting clear goals and visualizing success. How visualizing progress can motivate and clarify goals. How to conduct a habit audit to identify destructive behaviors. How to use morning rituals to set a positive tone for the day. How to use cold exposure to build mental resilience. 🔗 Connect with Tim Guest: www.goal.ninja  https://open.spotify.com/show/0WQ4ta5jvUjWufkRrVYMuu?si=25d2f77649144a32  https://www.linkedin.com/in/guesttim/  🎧 Listen to the Upward Spiral Podcast: Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 📱 Connect with Michelle O'Brien and Upward Spiral: YouTube: https://www.youtube.com/@UpwardSpiralPodcast Instagram: https://www.instagram.com/upwardspiral.podcast/ TikTok: https://www.tiktok.com/@upwardspiral.podcast Linkedin: https://www.linkedin.com/company/upwardspiralpodcast  Episode Chapters: 00:00 Introduction 03:09 Tim's Journey: From Success to Struggles 06:07 Facing Adversity: The Impact of 2020 09:01 Coping Mechanisms: Alcohol and Self-Medication 12:06 The Turning Point: Realizations and Recovery 15:00 Rebuilding Life: New Habits and Mindset 18:06 The Power of Journaling and Visualization 21:01 Ongoing Challenges and Growth 24:00 Conclusion: Embracing Change and Moving Forward 27:26 The Power of Visualization in Sports and Life 30:36 Morning Rituals and Visualization Techniques 33:01 Building Small Habits for Big Changes 36:22 The Impact of Cold Exposure on Mental Resilience 39:16 The Decision to Stop Drinking and Its Effects 42:11 Compounding Changes: From Small Steps to Big Goals 45:08 Creating a Framework for Personal Growth 48:14 Conducting a Habit Audit for Better Living 51:45 Visualizing Progress and Setting Goals 54:10 Launching a Podcast and Helping Others Keywords: epic comebacks, personal growth, overcoming adversity, mental health, alcohol recovery, self-improvement, resilience, mindset, journaling, visualization, habits, meditation, ice baths, coaching, self-improvement. Ready to start your own upward spiral? Subscribe to the Upward Spiral podcast for more inspiring stories and actionable tips on personal growth and resilience. Share this episode with someone who needs to hear it! Leave a comment below with your biggest takeaway!

E44_ChrisCordone

E43 Chrissy Gates

E42 Tom Platts

Are you tired of the constant food noise in your head? 🙅‍♀️ Do you feel trapped in a cycle of restrictive diets, overwhelmed by conflicting nutrition advice, and pressured to achieve the "perfect" wellness? In this episode of the Upward Spiral Podcast, I'm joined by the incredible Jessica Woodruff, MPH, MS, CHES, CISSN, a nutrition consultant and corporate wellness expert. We're diving deep into the world of food fear, diet culture, and navigating the overwhelming amount of nutritional information (and misinformation!) out there. We explore: The emotional triggers associated with food 🍔 The impact of societal pressures on eating habits 🍕 The importance of intuitive eating over restrictive diets 🥑 The psychological aspects of food relationships, including the concept of sugar addiction 🍭 The nuances of reading food labels and understanding ingredients 📝 Debunking food conspiracy theories and the clean eating movement 🥕 Key takeaways: Food fear is real: Diet culture and misinformation can lead to anxiety and unhealthy restrictions. Nutrition is not a regulated title: Be critical of your sources and seek evidence-based advice. Intuitive eating is key: Listen to your body and ditch the rigid food rules. Sugar is not the enemy: It's all about balance and moderation. Small, sustainable habits are key: Forget the juice cleanses and extreme diets! Ultra-processed foods are not evil: Enjoy them in moderation as part of a balanced diet. Read labels carefully: Focus on added sugars and unhealthy fats. Don't fall for fear-mongering: Wash your veggies, but don't stress about organic vs. non-organic. Trust reliable sources: Government websites and accredited nutritionists are your friends. Chapters 00:00 Introduction 02:15 Understanding Food Fear 07:08 The Impact of Diet Culture 12:50 Navigating Nutritional Misinformation 18:11 The Role of Tracking and Intuitive Eating 24:13 Addressing Sugar Addiction and Food Relationships 30:23 Understanding Food Habits and Psychological Influences 31:47 Building Sustainable Eating Habits 32:40 The Impact of Ultra-Processed Foods 34:46 Navigating Processed vs. Ultra-Processed Foods 36:47 Reading Food Labels and Understanding Ingredients 39:59 Debunking Food Conspiracy Theories 40:39 The Clean Eating Movement: A Critical View 42:34 Pesticides, Chemicals, and Food Safety 44:05 Cultural Perspectives on Food Quality 47:15 Recognizing Misinformation in Nutrition 49:20 Identifying Red Flags in Nutrition Advice 55:52 Returning to Basics: Trusting Reliable Sources Connect with Jessica: Jessica Woodruff, Nutritionist & Functional Medicine (MS, MPH) https://www.linkedin.com/in/jessica-woodruff-mph-ms-ches-cissn-3667a4101/  Jessica Woodruff, More Information: https://newleaf.com.sg/counsellors/jessica-woodruff/?fbclid=PAZXh0bgNhZW0CMTEAAaY0q9SnSLXpDiETTCVhJd4WQN5gQBO6VItAkEEiGUNv8yk0f9vV-e1Fqns_aem_Cn8zclsyFAeRKIIFfLbjZg Video On Jessica Woodruff Services: https://youtu.be/ooqw6XjapaI Book An Appointment With Jessica Woodruff:  Phone Number: +65 9651 2323 WhatsApp: +65 9651 2323 Email: admin@newleaf.com.sg Website: https://newleaf.com.sg/ Instagram: @plantpoweredhealthjess Connect with Upward Spiral: YouTube: https://www.youtube.com/@UpwardSpiralPodcast Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Instagram: https://www.instagram.com/upwardspiral.podcast/ TikTok: https://www.tiktok.com/@upwardspiral.podcast #foodfreedom #dietculture #intuitiveeating #nutrition #wellness #mentalhealth #selfcare #healthyeating #UpwardSpiralPodcast

Ready to unlock your potential through sports? 💪 Join Michelle O'Brien on the Upward Spiral Podcast as she chats with Elvin Ting, founder of Orange Room Pte Ltd, co-founder of Great Green Run, founder of Orange Room Shanghai, co-founder of The Swimming Room, SACEOS, ex-Diageo APAC, co-founder of LevelUP, and the driving force behind TriFactor. Elvin shares his incredible journey from the corporate world to building thriving sports communities across Asia. In this episode, you'll discover: How sports can be a powerful catalyst for personal transformation and community building. Elvin's inspiring story of finding purpose through sports and creating TriFactor to connect people through events. The importance of inclusivity and accessibility in sports, making it possible for everyone to participate. Insights into sustainability in sports events and the impact of initiatives like the Great Green Run. Actionable takeaways on training, recovery, and setting sustainable goals to prevent burnout. The significance of understanding your body through testing and optimizing your performance. How community engagement is crucial for local events and creating a supportive environment. The vision for the future of TriFactor and its aim to inspire more people to lead active lifestyles. Elvin's passion for sports and his commitment to empowering others shines through in this conversation. This episode is a must-listen for anyone seeking motivation, practical advice, and a deeper understanding of the power of sports to create positive change. Connect with Elvin and TriFactor: Website: https://www.orangeroom.asia/ & https://www.trifactor.asia/ LinkedIn:https://www.linkedin.com/in/elvin-ting-aa91a12a/  Instagramhttps://www.instagram.com/tingelvinsg_/  Want more Upward Spiral inspiration? Subscribe to the podcast for weekly episodes on personal growth and positive change. Follow us on Social for daily motivation and behind-the-scenes content.  YouTube: https://www.youtube.com/@UpwardSpiralPodcast  Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Apple: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Instagram: https://www.instagram.com/upwardspiral.podcast/  TikTok: https://www.tiktok.com/@upwardspiral.podcast  Personal Instagram: https://www.instagram.com/michellelivesaf/ Ready to get moving and create your own upward spiral through sports? Hit play now! 🚀 Chapters 00:00 Introduction 03:00 Elvin Ting's Journey from Corporate to Sports 05:46 The Aha Moment: Finding Purpose in Sports 09:51 Building Community through TriFactor Events 13:01 Inclusivity and Accessibility in Sports 18:09 Sustainability and the Great Green Run 21:09 Expanding TriFactor: International Reach and Impact 28:56 Inclusivity in Sports Events 30:13 Training Support and Community Engagement 31:38 Understanding Your Body Through Testing 34:56 The Importance of Recovery 36:30 The Vision for Trifactor's Future 39:05 Sustainable Goals in Sports 40:49 Finding Joy in Sports 43:55 Inspiring the Next Generation 44:29 Upcoming Events and Community Involvement #sports #triathlon #community #sustainability #UpwardSpiralPodcast #ElvinTing #fitness #motivation #personalgrowth #activelifestyle #asia #events #training #recovery #inspiration #wellbeing #health

In this powerful episode of the Upward Spiral Podcast, Michelle O'Brien sits down with Anthony DeBery, COO at Garrand Moehlenkamp, to discuss his 9-year sobriety journey and the transformative power of personal growth. Anthony opens up about the challenges he faced in the advertising industry's drinking culture, navigating social situations without alcohol, and the importance of finding support. He shares how his "quiet transformation" has positively impacted his relationships, career, and overall well-being. 💡 Key takeaways: True transformation often starts within. The benefits of an alcohol-free life far outweigh the risks. Social situations can be navigated by leading with your choices. Building genuine connections can stem from shared experiences. Every individual's path to sobriety is unique and valid. 💪 This episode will inspire you to: Embrace your own journey without judgment. Find the courage to share your story and connect with others. Discover the power of quiet transformation and personal growth. Chapters 00:00 Introduction 07:56 The Advertising Industry and Alcohol Culture 14:36 Navigating Social Situations Sober 20:42 Friendships and Support in Sobriety 24:31 Finding Balance in Sharing Sobriety Stories 26:28 The Quiet Influence of Sobriety 32:43 Navigating the Journey of Change 39:43 The Struggles of Social Situations 46:56 Finding Community in Sobriety 52:05 The Ripple Effect of Personal Transformation #sobriety #personalgrowth #alcoholfreelife #transformation #mentalhealth #relationships #social situations #selfdiscovery #quietconfidence #upwardspiralpodcast Connect with Anthony: https://www.linkedin.com/in/anthony-debery-28497b6/  www.garrand.com  Connect with Michelle: YouTube: https://www.youtube.com/@UpwardSpiralPodcast Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079  Instagram https://www.instagram.com/upwardspiral.podcast/  TikTok https://www.tiktok.com/@upwardspiral.podcast  Let's create an upward spiral together!

Ever feel like you're addicted to stress? 🤯 Join Michelle O'Brien on the Upward Spiral Podcast as she chats with Matt Butterworth, founder of NoBull Partners, about the downward spiral of stress addiction and burnout, especially for high-achievers. We dive deep into Matt's personal journey and the hard-won wisdom he's gained over 30 years in the high-pressure world of advertising. In this episode, you'll discover: The surprising signs of stress addiction and how it can show up in your life. Why recovery isn't just a buzzword—it's essential for peak performance and well-being. Actionable strategies to break free from the stress cycle and create healthier habits. How to recognize your personal stress triggers and implement effective recovery protocols. The importance of finding balance, setting meaningful life goals, and prioritizing your mental health. Matt shares his raw and honest experience with burnout, offering invaluable insights for anyone feeling overwhelmed or stuck in a rut. This conversation is a must-listen for anyone seeking to create a more sustainable, fulfilling, and upward spiral in their life. Connect with Matt: LinkedIn: https://www.linkedin.com/in/mattbutterworth/ NoBull Partners: www.thenobullpartners.com Chapters 00:00 Introduction 05:20 The High-Pressure World of Advertising 10:30 The Complexity of Creative Work 12:26 The Burden of Leadership 14:15 Navigating the Knife Edge of Stress 17:08 Matt's Personal Journey with Stress 22:56 The Importance of Recovery in Life 26:44 Implementing Recovery Protocols 28:09 Rethinking Recovery in the Corporate World 35:16 The Impact of AI on Work Efficiency 41:30 Finding Balance in High-Pressure Environments 46:57 Creating Meaningful Life Goals Want more Upward Spiral inspiration? Subscribe to the podcast for weekly episodes on personal growth and positive change. Follow us on Social for daily motivation and behind-the-scenes content. YouTube: https://www.youtube.com/@UpwardSpiralPodcast Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral  Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079  Instagram https://www.instagram.com/upwardspiral.podcast/  TikTok https://www.tiktok.com/@upwardspiral.podcast  Personal Instagram: https://www.instagram.com/michellelivesaf/ Ready to break free from stress addiction and create your own upward spiral? Hit play now! 🚀 #stressaddiction #burnout #highachievers #mentalhealth #recovery #personaldevelopment #upwardspiral #podcast #mattbutterworth

Join us on the Upward Spiral podcast as we dive deep into a powerful conversation with Shawn Lim, the incredible human behind the Human Algorithm platform. 🏳️‍🌈 In this episode, Shawn bravely shares his personal journey of self-discovery, embracing his queerness and pansexuality, and navigating societal norms in Singapore. From childhood experiences to rock bottom moments, Shawn's story highlights the transformative power of authenticity and the importance of community support. Michelle and Shawn also discuss: The challenges of growing up in a conservative environment The impact of societal expectations on identity and self-expression The importance of acceptance in relationships and parenting Creating a safe space for children to embrace their true selves The Human Algorithm platform and its mission to champion authentic storytelling Key takeaways: Authenticity is a journey that requires courage and vulnerability. Embracing your true identity can lead to profound personal growth. Community support plays a crucial role in navigating self-discovery. Open communication is essential for healthy relationships. Creating a better world for future generations starts with authenticity. Chapters: 00:00 Introduction 02:14 Early Experiences and the Mask of Masculinity 11:23 Rock Bottom and the Path to Self-Discovery 15:09 Embracing Queerness and Pansexuality 26:17 The Power of Community and Continued Exploration 29:41 Embracing Gender Fluidity 36:39 The Importance of Acceptance in Relationships 39:51 Creating a Better World for Future Generations 40:19 Understanding the Human Algorithm 43:45 Navigating Gender Identity in Singapore 52:03 Advice for Living Authentically Subscribe to the Upward Spiral podcast for more inspiring conversations and actionable strategies for personal growth. ✨ Connect with Shawn Lim:  Human Algorithm: https://open.substack.com/pub/humanalgorithm  LinkedIn: https://www.linkedin.com/in/mediumshawn?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app  TikTok: https://www.tiktok.com/@thehumanalgorithmpodcast?_t=ZS-8tP93Rzm5ic&_r=1  Instagram: https://www.instagram.com/thehapodcast?igsh=MTdhcWljd3h5b2Jhbg%3D%3D&utm_source=qr Personal one is: https://www.instagram.com/mediumshawn?igsh=MWk5d21maW5oNDFtZA%3D%3D&utm_source=qr 

Unlock your potential and live a life of momentum and fulfillment with the Upward Spiral Podcast. Hosted by Michelle O'Brien, this podcast explores the power of positive change and continuous improvement. In this episode, we dive deep into the concept of purpose-driven success with our guest, Sharad Lal. We discuss how to align your purpose with your personal values, the journey of self-discovery, and the emotional challenges that often accompany this process. Sharad shares practical strategies for finding purpose amidst external noise, the role of therapy in healing, and the significance of understanding your values as a foundation for a fulfilling life. Key Takeaways: Purpose is multi-dimensional: It involves fulfilling activities that align with your values and bring you joy. Finding purpose requires removing external noise: Look inward and listen to your inner voice to discover what truly matters to you. Meditation and journaling can help: These practices can help you quiet your mind and connect with your deeper self. Confronting difficult emotions is part of the process: Embrace them as opportunities for growth and self-discovery. Healing often involves processing repressed feelings: Seek support from a therapist or counselor if needed. Post-traumatic growth can lead to a deeper understanding of purpose: Embrace challenges as opportunities for transformation. Identifying values is crucial for aligning with your purpose: Take time to reflect on what's truly important to you. Difficult decisions often clarify what matters most: Pay attention to your gut feelings and what resonates with you. It's normal to take time to clarify your purpose: Be patient and compassionate with yourself as you navigate this journey. Engaging in activities that bring joy can help define your values: Explore different hobbies and interests to see what sparks your passion. Connect with Sharad Lal: LinkedIn: https://sg.linkedin.com/in/sharadlal24 Podcast: https://open.spotify.com/show/4piP6xtUzed5dNJhCYjciR Howtolive.life/spotify  sharadlal.net Join Michelle O'Brien on her upward spiral and discover how to create a life of purpose, fulfillment, and unwavering momentum. Subscribe to the Upward Spiral Podcast on your favorite platform and let's unlock your full potential together!