Change Wired

Your body keeps score, but it also keeps receipts.If you are tired, stiff, or dealing with nagging pain, the problem is often not “age” or a lack of willpower, it is missing body maintenance habits that compound for years.After attending the Long Game Summit hosted by Dr. Kelly Starrett and his wife, we bring you a clear, science-backed system for longevity that fits real life, even if you have zero interest in being a professional athlete.We unpack the biggest gaps most people face today, from there, we lay out the “eights” framework of 8 habits you can follow for life.The episode also connects the dots between food quality and tissue quality, why energy balance still matters even with “healthy” calories, and how play and social connection are not optional extras but key drivers of consistency and mental health.You will also get a simple day plan for mornings, work hours, and evenings so these habits run like a system instead of another set of intentions.If you want more energy, better sleep, and a stronger, more mobile body for life, hit play, then subscribe, share this with a friend who needs a reset, and leave a review so more people can find the show.https://www.instagram.com/angelabrainbodycoach/https://www.linkedin.com/in/angela-shurina/Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Waiting for “the perfect time” is a sneaky way to stay exactly where you are.Then I share one of the most underestimated tools in coaching and behavior change: Minimum Viable Habits.I tell you why this works so well psychologically: consistency builds self-trust, strengthens self-efficacy, and makes it easier to show up again tomorrow.We also get practical with examples from real life and clients, including the kind of gradual consistency that can lead to major results like significant 30kg permanent weight loss over time. If this helps, subscribe, share it with a friend who keeps waiting for the perfect moment, and leave a quick review so more people can find the show.What minimum viable habit are you choosing this month?https://www.instagram.com/angelabrainbodycoach/https://www.linkedin.com/in/angela-shurina/Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Great sleep isn’t magic, and it definitely isn’t “just luck”When I get a truly solid night, I feel it everywhere: better mood, better workouts, better focus, and a calmer baseline even after a brutal week.Today I’m giving you the exact framework I use as a certified sleep coach to help people move from 4 to 5 hours of broken rest to 7 to 8 hours of consistent, high-quality sleep 95% of nights.If you’re tired of getting lucky with sleep, press play and try this for a week. Subscribe, share this with a friend who’s wired and awake at 3 a.m., and leave a review so more people can find the sleep they need to handle the hardest week.If you need the full protocol in writing: https://yourbestcoaching.substack.com/p/sleep-is-like-weight-loss-only-possibleText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You can be incredibly driven and still be held back by the one thing you keep postponing: recovery.After DMing 50 founders, business owners, and leaders to ask what limits their performance, I got a surprisingly consistent answer: rest, recovery, and sleep.Not strategy. Not hustle. The basics we all “know,” but rarely protect on the calendar.Drawing from the book *Peak Performance* by Steve Magnus, I share the work-rest rhythm that shows up again and again in research and elite training.We also dig into the Roger Bannister story and why breakthrough moments often arrive during the incubation phase, not while you’re grinding.Then I get personal about what it feels like to wake up flat, lose creativity, and think you might want to quit, and why that’s often a sign to rest, not to walk away.You’ll leave with practical recovery tools to reset high performance.If you’re chasing your next level goal, this is your reminder to build a rest strategy that matches it.Subscribe, share this with a high performer who needs it, and leave a review so more people can find a healthier path to peak performance.Find the full protocol on my Substack Blog: "I asked 50 founders what’s killing their performance. They all said the same thing."Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Willpower isn’t your real problem. Your environment is.I’m Angela Shurina, and I’m diving into habit formation, aka your brain's automations, through the lens of high performance, neuroscience, and a simple principle I use daily: zonality, or assigning clear locations to specific behaviors so your brain stops debating and starts executing.We talk about why habits are the brain’s automations and how automating more of your routine frees up limited brain power for the work that actually matters: leading, creating, training, building, and handling surprises without falling apart.I also unpack decision fatigue. When your mental energy gets spent on constant micro-choices, the big challenges hit harder and you end up surviving instead of performing.The core tool is context-dependent automation, the way your brain links a setting to a behavior and flips into “do the thing” mode with less conscious effort.That’s why the gym makes workouts more likely, why offices can instantly trigger focus, and why a dedicated meditation corner can calm you down before you take a single breath.You’ll leave with practical, step-by-step examples that make consistency feel automatic.If you want better habits without more grinding, listen through, pick one habit you’ve been struggling to make stick, and design its dedicated place today.Subscribe, share this with a friend, and leave a review so more people can build habits that actually last.Connect with Angela on LinkedIn: Angela Shurina https://www.linkedin.com/in/angela-shurina/Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

In 1985, a 13-year-old boy watched his father sell the family house, move them into a caravan, and start training to cycle around the world — at a time when South Africa was closed off from most of the planet. The trip never happened. But something about that audacity never left him.That boy is Rashid Toefy.By the time he sat down with Angela for this episode of Change Wired, he'd already lived what feels like several lifetimes: gap years in London and Washington, DC (where he watched Nelson Mandela walk free and his own country begin to transform), a career built almost by accident in the youth travel industry, a "six-month" move to Amsterdam with his new wife that turned into three years traveling to a different country every month across 30+ countries, seven years as CEO of the Cape Town International Convention Centre starting at just 37, a bruising stretch as an entrepreneur opening the African division of a Geneva-based global company, a pivot into government where his job today is creating jobs across an entire regional economy — and, at 50 years old, a PhD completed in three years on how leaders make decisions inside a crisis.Rashid and Angela cover all of it — the exhilarating parts and the hard ones.Rashid opens up about growing up under apartheid, having to split from friends onto separate train carriages because of the color of their skin, and meeting Nelson Mandela as a student leader. He talks about 9/11 hitting while he had a hundred South African students on exchange visas stranded in the US. And he's disarmingly honest that he sees a therapist and works through personal challenges "day by day" — because, as he puts it, trauma either shrinks you or grows you, and which one happens is partly a choice you make.What you'll learn in this episode:Why Rashid believes you can't plan a career from day one — you can only make sense of opportunities as they come, and trust your gut once the fundamentals are in placeWhat "sense-making" means, and how it differs from both blind risk-taking and overthinking every decisionThe one question his first-ever coach, Karina Anderson, taught him to ask after any setback — and how it reframes adversity into fuelHow 3 philosophies from 3 different cultures — Japan's Kaizen (continuous improvement), China's guanxi (relationships before business), and South Africa's own Ubuntu ("I am because we are") — combine in his approach to leadershipWhy Rashid believes refusing to settle for mediocrity isn't about ego — it's about what we owe to the world we're passing on... and so much more!Wow, in such a short episode it feels like we've covered a whole era!Connect with Rashid:LinkedIn: https://www.linkedin.com/in/rashid-toefy-phd-5b09689/ — he's genuinely open to people reaching out about his leadership philosophy, his journey, or his PhD thesis on crisis leadership.About Rashid Toefy:Rashid Toefy is the Deputy Director-General in the Department of Economic Development and Tourism, with the mandate of creating jobs in the Western Cape economy. Rashid has served as the Chief Executive Officer of the Cape Town International Convention Centre (CTICC) and has worked extensively in the travel and tourism industry, both in South Africa and abroad. He spent three years based in Amsterdam, developing business and marketing strategies for businesses in over 30 countries, working extensively in Central Europe and Latin America. He has a degree in Economics and Environmental Science, as well as an MBA, and has recently completed his PhD, focusing on "How leaders make strategic decisions in crisis conditions." Rashid hates settling for mediocrity and wants to do profound things that impact positively on all those around him.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Motivation is a terrible plan and most of us keep learning that lesson the hard way.When you’re tired, stressed, or not “feeling it,” the real challenge is not willpower, it’s the story running in your head and whether you know how to work with it without sliding into burnout. We get extremely practical with 6 questions you can start using in the moments when your resistance to do the work shows up.Write them down.Put them on a sticky note.Put them on your phone's screensaver.We unpack the “what’s so special about tomorrow?” trap, the power of a minimum viable rep (5%, 10%, 20% still counts), and how to make hard tasks easier to start using temptation bundling. We shift into focus and identity: what to think about, who to “hear” in your mind when you need to move, and how imagining two futures can snap you back into action right now. If you care about consistency, discipline, mindset, productivity, and goal setting for fitness, business, or life, this one gives you a simple framework you can reuse anytime resistance hits.Subscribe, share this with one person who’s stuck in a yo-yo cycle, and leave a review with the question that helped you most.Read all the questions on my Substack: https://yourbestcoaching.substack.com/p/what-winners-do-when-they-feel-likeText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Discipline gets all the credit, but your environment does most of the work.I’m Angela Shurina, and I’m unpacking a simple idea that can change your health, habits, and results fast WITHOUT more discipline.When you choose the right “everybody,” you stop relying on willpower to do hard things.If you’ve ever told yourself you just aren’t disciplined enough to work out, eat well, wake up early, or stay consistent with your craft, this conversation is your permission slip to redesign the inputs instead of blaming your character.We look at the crowd you’re currently copying and ask the uncomfortable question: do you actually want their outcomes? Because “everybody does it” is only a good guideline if you want what everybody gets. We talk about overindulgence culture, the cost of average norms, and why being the odd one out is often the price of real change.Then we get practical: how to build a better people diet by curating your tribe across different areas of life. If you want sustainable behavior change, self-discipline, productivity, and better health and fitness, start by choosing smarter comparisons.Subscribe, share this with one person who needs a reset, and leave a review with your answer: who is your everybody?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

When your doctor gives you 3 months to live, what do you do with the company you spent 23 years building? What do you do with your life?What would crash most people resulted in another successful business venture for Yaron.What kind of person can do that?Let's find out!Yaron Assabi built 1 of South Africa's first e-commerce businesses in 1998 — before most of the country had ever been online. He rode the dot-com wave to a FTSE listing, watched it crash, bought his own company back, and spent the next 2 decades quietly building Digital Solutions Group into 7 specialist businesses serving brands like Nando's, KFC, DStv and Coca-Cola across Africa, the Middle East and the UK.Then, in April 2021, everything stopped. 3 cancers, diagnosed at once. A family history that had already taken his mother at 39 and his father twenty years later. Doctors gave him 3 months without chemo. He chose to fight it his own way instead — and rebuilt his health, his mindset, and eventually a whole other business, from the ground up.This episode is the rare kind of conversation that moves fluidly between "how do you scale 7 companies" and "how do you sit with your own mortality and choose to do your own thing" that only Yaron could pull off so well it feels.In this episode, you'll learn:How Yaron decides what to say yes to The shared-services model that lets DSG launch new startups faster every time, without founders having to be good at everythingWhy he believes a business that depends on its founder is a business that hasn't really been built yet — and how to design yours so it can run without youThe exact morning system Yaron credits with his recovery and the energy that carries him through his dayWhat changed in his mind the day he was diagnosed — and why he says fear is just "a false experience appearing real"How losing both parents to cancer shaped his relationship with risk, intuition, and not postponing his lifeYaron's take on AI in the business Why Yaron believes you don't have to sacrifice your wellbeing to build something great — and what changed his mindsetWhether you're building a company, rebuilding your health, or trying to figure out how to do everything - this episode will be your inspiration, breaking many limiting beliefs and fears that are stopping you from Doing Something Great with every day of your life.Tune in, get inspired - Do Something Great!About Yaron AssabiYaron Assabi is the Founder and Group CEO of Digital Solutions Group (DSG), a South African-founded, globally active group of seven specialist digital businesses spanning customer experience, digital marketing, telecoms, cybersecurity, data and AI, and digital commerce. Since founding the company in 1998 as one of South Africa's first e-commerce ventures, Yaron has grown DSG into a 600+ person group serving 60+ enterprise brands across Africa, the Middle East and the UK, with clients including Nando's, KFC, DStv, Coca-Cola and Unilever. He built and launched one of the world's first mobile commerce transactions in 2000, served as ICT strategist for the Nelson Mandela Foundation, and designed the 46664 global HIV/AIDS awareness campaign technology. A 3-time cancer survivor who chose to heal through lifestyle transformation rather than chemotherapy, Yaron also founded Chilled, a plant-based wellness and lifestyle brand born from his own recovery journey. He holds a degree in Economics from the University of the Witwatersrand.Links mentioned in this episode:DSG: www.dsg.co.zaChilled: chilled.mobiText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your sleep is not “just sleep.When nights get choppy, it is easy to blame stress, age, or bad luck. I see something else again and again: small, fixable habits that keep people stuck in a tired and wired loop, then they wonder why they wake up at 3 a.m. with a brain that will not shut off.I walk you through 3 specific, practical sleep protocols I use personally and with clients to improve sleep quality fast.Yoga Nidra (also called NSDR), a simple brain dump journaling practice, finally, we get concrete about nutrition for sleep: what to eat for dinner to sleep through the night like a baby.If you struggle with insomnia, racing thoughts at bedtime, frequent wake-ups, or early morning waking, this is a one-week experiment I'd recommend. Listen, try the three-step routine tonight, then share this with a friend who needs better sleep and leave a review so more people can find the tools.What is the biggest thing ruining your sleep right now?Yoga Nidra: https://youtu.be/M0u9GST_j3s?si=W_gIDXa-auRwSGwCText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You can do everything “right” and still not get the result on your preferred timeline and that doesn’t mean you’re failing.Today I’m unpacking the mindset shift that removes so much goal frustration: outcomes don’t owe you a deadline. When you stop demanding that the scale, the KPI dashboard, or the relationship dynamic change on command, you get your power back and start making real progress. I share a practical, coaching-tested, 5-step goal achieving framework built on goal setting science, motivation, behavioral science, and 18 years of work with ambitious clients.I also explain why tracking and rewarding actions beats obsessing over outcomes, and how to reflect and adjust without spiraling into self-criticism.The big takeaway is simple and freeing: obsess over the process like masters do, and let the “masterpiece” arrive as a side effect of consistent work.If this helps you, subscribe, share it with someone who needs a better process, and leave a rating and review so more people can find the show.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

The moment you feel stressed, tired, or overwhelmed, do you suddenly “forget” all your healthy plans and slide back into old patterns?We’re tackling that frustrating loop of falling off the wagon and why it happens across nutrition, fitness, business, and relationships, even for smart, high-achieving people. The problem isn’t knowledge or ambition. It’s that our plan only works in "good weather". We unpack a deceptively simple mindset from Jim Rohn: “When it’s summer, think winter."Summer is when motivation is high and routines feel easy. Winter is the inevitable dip: low energy, emotional drain, packed schedules, and decision fatigue.The breakthrough is learning to use your “summer” days to build resilient systems, habits, and safety nets that protect you in winter, so one hard day doesn’t turn into a week-long spiral of guilt, shame, and lost momentum. If you want consistency that survives bad days, hit play, then subscribe, share the episode with a friend, and leave a review so more people can build systems that actually last.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If your workouts vanish the moment life gets busy, it’s not because you’re weak, lazy, or “bad at discipline.” It’s because you’re treating exercise like a choice that requires motivation.High performers do something completely different.Do you need motivation to brush your teeth?We talk about what motivation really is, and how your brain constantly runs an effort-versus-reward calculation. We get concrete with the routine that’s kept me consistent with my fitness, not skipping a day for 25+ years.We  dig into the neuroscience of stress and habits, including why stress reduces goal-directed planning in the prefrontal cortex and pushes you toward automatic behaviors, meaning you don’t rise to your expectations, you fall to your training AKA habits.If this helps, subscribe, share it with one person who needs it, and leave a quick review so more people can build stress-proof habits.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Hustle is loud, but clarity is what lasts.We sit down with Willem Venter, founder of ZEDMEN - Men premium custom menswear with boutiques in Cape Town and Johannesburg, to unpack how Willem sustained a demanding entrepreneurial life for 20 years WITHOUT letting his health, relationships, or mindset collapse under the weight of growth.Willem Venter has spent 2 decades in business and never stopped training — not because he has to, but because he's built a system where health, family, and business all get equal weight.In this episode, the founder of ZEDMEN shares the exact framework he's used since discovering Stephen Covey's The 8th Habit over 15 years ago — and why he still lives by it today.What stood out most: Willem doesn't talk about "hustle." He talks about scripting your life on purpose — training, sleep, nutrition, and family all scheduled with the same seriousness as a client meeting, because "how you do something is how you do everything."In this episode:How Willem splits his week between two cities and adapts his training schedule to protect family time in eachThe "4 intelligences" framework from Covey's The 8th Habit (SQ, IQ, EQ, PQ) and how Willem uses it to keep business and personal life in balanceWillem's non-negotiable: 7+ hours of sleep, even when travelling — including how he schedules flights around itWhy he treats his gym memberships as a wellness and happiness investmentThe "sharpen the saw" principle for avoiding burnout when business gets stressfulThe Tony Robbins racing-driver story he uses to explain focus under pressure: "don't look at the wall, look at the track forward"How a clear, specific vision (down to a picture on your phone) accelerates goals Willem's reading list for entrepreneursBIO Willem Venter is the founder and owner of ZEDMEN, a premium custom and tailored menswear house with boutiques in Johannesburg (Rosebank) and Cape Town (Century City). Since 2005, ZEDMEN has built a reputation — and a 5-star Google rating in Johannesburg and in Cape Town — on what Willem calls "Personality Dressing": engineering a client's wardrobe and personal brand around who they actually are, not what's trending. Twenty years in, Willem applies the same discipline to his own life that ZEDMEN applies to its clients — treating health, family, and personal development as non-negotiables, not afterthoughts.🔗 Website: www.zedmen.co.za 📷 Instagram: instagram.com/willemzedmen 💼 LinkedIn: linkedin.com/in/willem-venter-b00a2a19Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Discipline gets all the credit, but it is the wrong tool for the job of getting you fit for the rest of your life.If you have ever tried to “just be stricter” with workouts, nutrition, sleep, or even scrolling, you already know how it ends: a strong start, a busy week, then a full stop.I share a conversation sparked by a futurist friend who asked how I help my clients create long-term discipline for hard things.My answer is simple. I do not teach discipline.I teach habit formation and systems design, because habits is what creates long-term results that feel effortless and therefore easy to maintain.Once a routine is wired, it feels easier, almost like cheating, and it stops stealing attention from your work, family, and goals. We get practical with a science-backed habit “recipe”. I explain how cues and rewards lock in routines and why positive emotion and reinforcement speed up consistency.We also cover fallback plans so you keep the routine alive when you travel, get injured, or cannot do the perfect version. If you want sustainable fitness, better energy, and mental clarity without living in a constant grind, press play.Subscribe to Change Wired Podcast, share this with a friend who needs a smarter system instead of discipline that fails every time, and leave a review so more people can find the habit-first approach.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your goal might be real and deeply meaningful, but the timeline you attached to it could be the thing draining your energy.I’m sharing one quote that has repeatedly helped me drop the stress of trying to achieve something and return to motivation and peace.When I hold that frame in mind, I stop treating progress like a verdict on my worth and start treating it like a journey I can adjust.We dig into a distinction I picked up from How to Live a Meaningful Life: the transactional world versus the flow world.Doing VS Being. How we need both and how to balance between them - to get more and feel good.Transactional mode is about getting things done, hitting targets, and moving on.Flow mode is about being present, noticing your experience, and actually living your life while you pursue big outcomes.The problem isn’t doing.The problem is living only in doing, even turning “spiritual” practices like meditation or prayer into another task.I talk through how these two modes work best as polarities you use intentionally, not extremes you choose between.If you’re working on long-term goals like fitness, health, building a business, creating impact, growing a career, or improving relationships, this mindset episode gives you a simple framework to reduce overwhelm - with a simple quote/mantra and a question to come back to every time your goals feel heavy or life feels like a chain of frustrations and setbacks.If it helped you - share it with one person, and leave a review to help me reach and help more people around the world.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Waiting to “feel ready” is one of the cleanest ways to stay stuck.Angela Shurina sits down with sales coach and author Charles Hsuan to unpack the real reason people don’t change, and it has less to do with willpower than with decision mechanics. Charles shares how he left banking, stumbled into sales, and then spent years distilling what makes someone commit. Charles Hsuan never planned to end up in sales — or coaching. He studied financial management, spent years hating a banking job so much he'd wish for his car to break down so he'd have an excuse not to go in. A friend's tip led him into sales almost by accident, and a knack he didn't know he had turned into a 20+ year career, and eventually a very successful business built on one simple idea.In this episode, Charles and Angela dig into what actually drives a "yes" — and what actually makes people change instead of just thinking about it.Charles shares the 3-part formula behind every purchasing decision, the 15-minute rule that makes "1% better" concrete instead of vague, and the story of a Viking king who never knew when a ship was "good enough" to launch.What we cover:Why Charles spent his first 3 years in business "storytelling" instead of selling — and the one conversation that changed everythingThe decision formula to make anyone to finally change instead of thinking about changingThe "1 to 10" urgency question Charles asks every prospect, and why anything under an 8 is a soft no1,440 minutes in a day — how Charles turned "1% improvement" into something doable every day instead of drowning in vague self-development toolsGMO (Good enough to move on) — and the cautionary tale of the ship that sank because nobody knew when to stop buildingGrowing up with ADHD, repeating two grades, and how sport and community rebuilt his confidenceGain vs. gap: why measuring how far you've come beats measuring how far you have to goThe shift from chasing success to chasing significance — and why his book is really a letter to his sonAbout Charles HsuanCharles Hsuan knows what it's like to start with challenges and turn them into growth.Growing up with ADHD, he struggled with school but quickly discovered the power of words. During his studies in Financial Management, he realised that clear communication could influence outcomes — and it shaped his career. Today, through his Story-Selling coaching at Flying Kite, Charles helps industry experts make complicated ideas simple, so that clients instantly understand their value. More than 60% of his clients have doubled their sales, proving that even if you start off struggling, you can learn to excel — and help others see your unique selling point.Connect with Charles:Book a call: https://www.flyingkite.co.za/contactGet The Alphabet Soup of Selling: https://www.flyingkite.co.za/thealphabetsoupofsellingConnect on LinkedIn: https://www.linkedin.com/in/charleshsuanText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Chocolate at night can feel like a switch flips and suddenly you are “out of control.”I don’t buy that story anymore.What’s really happening is your brain and body are trying to meet a need the fastest way they know how, and sugar just happens to be the most available tool.We walk through a simple coaching framework grounded in psychology research. I share my own history of overeating sweets, the shame and exhaustion that came with it, and what finally made the cravings fade without constant willpower.You’ll leave with one practical question to use in real time to meet your real need in ways that nourish instead of numb, helping you feel and look your best.If you want to stop overeating at night and build a healthier relationship with food, listen now, then share it with one person who needs it.Subscribe, leave a rating and review, and tell me what you discover when you ask the question.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

What happens when the thing you're most afraid of is also the thing that gives your life the most meaning?Matt Bromley chases storms for a living. Literally.He tracks weather systems forming across the globe, and when the wave looks big enough, he flies in, straps on an inflation vest, and paddles into waves three to seven storeys tall.Besides getting all the titles you can imagine in the Big Surfer World - Matt spent almost 20 years learning how to work with fear instead of around it to unlock more of his potential in this life.In this episode, Matt takes us inside the mind of someone whose "office" can genuinely kill him — and the mental training that makes that survivable, and even purposeful. We talk about:🌊 The wave that nearly drowned him at 17 — and the ride right after it that changed the entire direction of his life🧠 "Visualizing the hero moment" — Matt's pre-storm ritual of rehearsing every sense of the outcome he wants, not the disaster he fears⚡ Anxiety vs. excitement — why they're almost the same physiological state, and how the story you tell yourself decides which one you get🫁 The unglamorous, boring prep work that makes all the excitement survivable — pool sprints, breath-holds simulating being pumped by a wave, and studying wave data like a meteorologist, because any big goal is 90% preparation and 10% glory💭 Negative visualization, done right — why Matt rehearses worst-case scenarios only in training, and switches to pure confidence-building as the real event approaches🎯 Fear-setting and compartmentalization — Angela shares her own toolkit (Tim Ferriss's fear-setting, the Navy SEAL trick of narrowing your focus to only what's directly in front of you) and a very relatable pre-skydive panic story🧭 Matt's real "why" — the 62-year-old family surfing legacy, his brother's passing, and how that reordered his priorities to God, family, then surfing🌪️ What's next — a possibly record-breaking El Niño season brewing for Hawaii, and Matt stepping into a brand-new kind of "big wave": coaching teen boys, imposter syndrome and all🙏 The leap of faith at the edge of preparation — what Matt actually leans on in the seconds before paddling into a wave that could kill himThe quotable line that'll stick with you: "Our big moments of purpose lie on the other side of our fears."And the one right behind it: "It's a privilege to feel pressure — that's really where the diamonds are made."Whether you're facing a life transition, a big decision, or your own version of a 30-foot wall of water — this conversation is a masterclass in preparing your mind for the moments that matter most, wrapped into genuinely moving real-life stories.🎧 Tune in for a conversation that's equal parts adrenaline and mindset science.👤 About Matt BromleyProfessional Big Wave Surfer, Matt Bromley chases storms for a living, surfing some of the largest waves on the planet. 3x invitee to the Eddie Aikau Invitational, 8x cover boy of various local and international surf magazines, 2x South African Surfing Captain and enthusiastic storyteller, Matt's passion is to empower people and their businesses to ride their big waves.Let's dive in!!! 🏄https://www.mattbromleysurf.com/Instagram: @mattbromleysurfhttps://www.youtube.com/@MattBromleySurfText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your body is the vehicle for everything you want to build, and after 40 it gets brutally honest about what you’ve been ignoring.I’m sharing a simple “Happy Body Playbook” I’ve seen again and again through 18 years of coaching high performers and through interviews with entrepreneurs and leaders who keep their energy, mood, and calm well into midlife and beyond.We strip away the hype and the complicated biohacking. What’s left is refreshingly basic and surprisingly powerful.This is NOT about super-longevity, biohacking and self-optimization, it's about waking up feeling good, not “optimized,” and building the foundation for inner peace, mental health, and a purposeful life.If you know someone heading into midlife feeling scattered, tired, or not like themselves, share this with them.Subscribe for more, leave a review, and tell me which of the 6 basics you’re committing to this week.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your hardest habits don’t usually fail in the morning, they fail at night. Don't they?When stress is high and energy is low, it’s easy to reach for quick comfort and then wonder why sleep, nutrition, and workouts never feel consistent.I’ve found a different lever that works WITHOUT motivation or discipline: your relationship with your future self.And just like any relationship - it takes upfront work to do it.What kind of work?Tune in to find out.We talk through research that suggests most of us treat our future self like a stranger. When that happens, long-term goals feel far away, and present-day comfort wins by default. But when you practice empathy for the person you’re becoming, healthy choices start to feel like something you do for a friend. That shift will reduce self-sabotage and make behavior change feel natural rather than forced.We share 3 research-backed practical tools you can try right away - these practices help you build consistency without leaning on willpower.If this resonates, subscribe, share it with someone who keeps getting in their own way, and leave a review so more people can find the show.What do you want your morning self to feel like tomorrow?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today I’m joined by my client Robbie Francis, an entrepreneur who describes what life looked like before: crowbarring himself out of bed, dragging through mornings, grinding through work, and slowly losing the edge he used to have in his 40s.He wasn’t just uncomfortable in his body, he was getting stressed by small things, and it was affecting how he showed up at home and in business.Robbie shares the turning point that made everything finally stick after years of failed “get fit fast” attempts: changing the time horizon.Instead of trying to overhaul his life in six to eight weeks, he commits to building a fit and healthy lifestyle over years - and that's when it "just happened and it feels like cheating"We unpack how habits compound into autopilot, why it starts to feel effortless, and how he lost 15 kilos (32 pounds) while gaining energy, confidence, and the ability to handle more pressure again with the stamina of his 20-year old self.More focus, less wasted work, and a stronger engine to carry the mission.Subscribe for more real transformation stories, share this with a friend who’s been stuck, and leave a review with your biggest takeaway: what’s one small habit you’re ready to compound for the next 10 years?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

One small choice can flip your whole day, and your day is built from moments like that.If you want better focus, fewer injuries, more consistent workouts, and deeper sleep, the basics are done right are your edge. Most people skip them going for some "hacks".If this helped, subscribe, share it with someone who cares about better health and living their life to the fullest, and leave a quick review so more people can find the show. What’s the first change you’re committing to this week?Free Coaching Session: https://calendly.com/angelashurina/executive-momentum-360Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your inner voice can push you forward or quietly keep you trapped in the same loop.What does yours do?We break down 5 mindset strategies I’ve seen work across high performers in all fields - athletes, executives, business owners, leaders, and everyday humans who are serious about growth, from better workouts and sleep habits to cleaner communication in relationships and at work. The goal is simple: shift your focus so your thinking starts producing better outcomes instead of more self-sabotage.If this helps, subscribe, share it with someone who needs a better mental model that propels them forward instead of holding them back, and leave a review so more people can find the show.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Food shouldn’t take up this much mental space. If you feel stuck in cravings, late-night snacking, or constant second-guessing, this conversation will give you a clear, science-informed system that makes eating feel simple natural.We break down an 11-rule nutrition framework which I use in my coaching to reduce “food noise” and reconnect you with real hunger cues. We talk about why humans thrive on certain foods, why ultra-processed products can hijack appetite, and how a few repeatable behaviors can stabilize your energy, mood, and weight without relying on extreme diets or long-term drugs. You’ll hear specific, actionable targets for protein, fiber, hydration, and meal structure, plus the mechanics that matter more than people think like chewing, eating slowly, and choosing foods that actually create satiety.The goal is not perfection, it’s a sustainable nutrition system you can practice one habit at a time for a few months and feel the compounding results.If this helps, subscribe, share it with one person who struggles with food, and leave a review so more listeners can find practical nutrition coaching that works in real life.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your late-night wine, snack spiral, or doomscrolling streak might not be a “discipline problem” at all.I’m Angela Shurina, and I’m digging into the surprising reason so many of us repeat self-sabotaging habits even when we know they wreck our sleep quality, mood, and next-day productivity.We start with a real coaching moment a client sums up perfectly: after a crushing week, 4 glasses of wine felt earned. When we slow down and get curious, the story shifts from guilt to clarity. The behavior isn’t random, it’s a fast state change. It helps a busy mind shut off, numb discomfort, or replace a missing sense of rest and connection. That’s why shame and willpower alone keep failing, and why the real leverage point is the unmet need underneath the habit.Then we get practical with 3 simple experiments grounded in stress management and high performance principles to stop the self-soothing, self-sabotaging habit without willpower and discipline. We also talk ultradian rhythms, brain fatigue, and how your system will force rest anyway, so you might as well choose a version that doesn’t steal from tomorrow.If this hit home, subscribe to Change Wired Podcast, share it with someone who needs a healthier stop button, and leave a quick review so more people can find these tools.What habit are you ready to replace first?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You can’t “manage time” if you refuse to learn to price it well.We’ve all done it: obsess over small savings, then burn an hour on chores, admin, or digital clutter that someone else or an AI assistant could handle faster and better. That trade feels harmless in the moment, but over weeks and months it quietly steals hours of deep work, creativity, relationships, and the energy that makes life feel worth living.Would any company pay a CEO rate and then assign assistant-level tasks?Yet that’s exactly what many high-performing professionals do with their own calendars, inboxes, file organization, and logistics.We'll talk about opportunity cost and decision fatigue you often end up paying.We'll get practical with artificial intelligence tools like Claude and other AI assistants that can act like a low-cost operations partner, helping you organize information, set priorities, and reduce the small decisions that drain your day.You’ll also learn an easy “buy back your time” calculation inspired by Dan Martel: estimate your hourly rate, divide it by four, and use that number as a guide for what you can outsource or automate.The goal isn’t to cram more work into your schedule, it’s to reclaim hours for high-value work, better living, career growth, better sleep and stress management, and the people and passions you keep postponing.If you’re ready to stop treating your life like it’s cheap, hit play, do the quick hourly-rate exercise, and choose one task to hand off today.Subscribe for more practical mindset and performance tools, share this with a friend who’s drowning in busy work, and leave a review so more people can start buying back their time.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Pure positive thinking sounds harmless, but what if it’s the reason you keep failing on the goals you care about most?I’m Angela Shurina, and I’m unpacking a counterintuitive finding from motivation research: when we only fantasize about future success, our bodies can relax as if the win already happened, which makes needed effort less likely. We dig into Gabrielle Oettingen’s work on the science of motivation and the practical technique called mental contrasting. You’ll learn how to visualize a goal in a way that actually increases follow-through. This approach applies to weight loss, fitness, career growth, exams, interviews, personal finance, and any long-term goal that demands consistency. I also share stories that make the point real, from learning rollerblading through repeated falls to the “cost of getting lean” and the trade-offs behind visible abs. The big takeaway is simple: match the price with the prize, so setbacks stop feeling like surprises and start feeling like part of the plan.If this helps, subscribe, share it with one person who feels stuck, and leave a rating or review so more people can find the show.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your biggest goals might be losing because your rewards arrive too late.If you have ever crushed a plan for a week, then slid back into old patterns, the issue is not that you are “lazy” or “not disciplined enough.” We are wired to repeat what feels good right now, and that wiring runs the show when you are trying to build consistent habits for long-term goals.I am Angela Shurina, and I break down a research-backed habit formation principle drawn from behavioral psychology and neuroscience: immediate rewards create lasting behavior. We talk about why celebrating big milestones does not build the habits that lead to those milestones, why fantasizing about goals can fall flat without the right practice, and how Pavlov’s conditioning research points to a surprisingly tight timing window. When the good feeling comes within seconds of the behavior, your brain connects the dots. When it comes weeks later, it does not.You will leave with practical ways to celebrate micro wins so your workouts, nutrition choices, bedtime routines, learning sessions, or even uncomfortable tasks like sales calls start to feel easier and more satisfying. If this helps, subscribe, share it with someone who keeps yo-yoing, and leave a review so we can reach more people who want lasting change.What habit are you going to reward within 2 seconds today?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You’re not “undisciplined” you’re just bad at design.I’m Angela Shurina, and today I’m sharing 3 science-backed strategies for breaking hard-to-quit habits by design, not by disciplining your way through temptations.If you’ve ever promised yourself you’d stop something small but stubborn (like my own coconut milk in coffee routine) and then watched autopilot win again, this is your reset button.We dig into why routine disruption is so powerful, and why your environment beats your best intentions sooner than later. You’ll learn how to redesign what’s around you so the habit you want to quit becomes inconvenient, harder to access, and easier to forget. Think environment design, friction, and better defaults rather than more motivation.Then we break down the habit loop from behavioral science: cue, routine, reward. Instead of “trying to break the habit,” we look for the specific part of the loop you can interrupt, replace, or remove. Finally, we use a Ulysses contract style pre-commitment to stop relying on in-the-moment willpower and start building accountability that makes the right choice the path of least resistance. If are enjoying these, subscribe, share it with a friend who’s been stuck for years with some bad habits, and leave a quick rating and review so more people can break the habits that don’t serve them.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Today I’m sharing a simple, repeatable framework I use to feel good most days, even when plans fall apart, projects stall, or life throws the usual curveballs. Feeling better isn’t about pretending everything is great. It’s about building a steady inner state through repeated habits. What are those habits?We start with what a good day looks like in real life for me, from there, I break it down, the process of creating good-day feeling, through 3-pillar lens you can use as a weekly compass: vitality, connection, and purpose. We also talk mindset and emotional regulation, why attention acts like a spotlight, and how CBT, ACT, and DBT-style tools can help you stop catastrophizing and start choosing a better lens. At the end I'll be sharing the core habit that makes everything else work and improve over time.Download your free worksheet - a simple weekly reflection practice to help you find your wins, spot your drains, and apply the 80/20 to your joy and results.If you are enjoying these, subscribe and share it with one person who needs a steadier, fulfilling, peaceful day, and leave a rating and review so more people can find the work.Follow My Daily Blog - Your Best Coaching on Substack.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Regret can feel like a punch to the gut, but it’s one of the most underrated decision-making tools we have.When a choice leaves that bitter, lingering “that wasn’t right” feeling, it’s often not random emotion. It’s a signal that something important in you just got ignored.I walk you through a real decision I made too quickly.We dig into values-based decision making, why trade-offs are unavoidable, and how to stop choosing from a place of stress, people-pleasing, or a packed schedule. I also share the values assessment I like (the Values Bridge Assessment by Susie Welch) and why “I know my values” isn’t enough if you can’t name them or act on them day to day.If you’re navigating leadership decisions, career moves, or any high-stakes personal choice, you’ll leave with a simple method to turn regret into alignment and make choices you’re proud of later.If this helps, subscribe, share it with one person who’s struggling with a decision right now, and leave a review so more people can find the show.Values-Bridge Assessment: https://thevaluesbridge.com/Executive-Coaching Session to Work Through Tough Decisions: https://calendly.com/angelashurina/executive-momentum-360Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

The moments that can change your life usually arrive with a racing heart and a loud inner voice that says, “What if I mess this up?”I want to show you a different way to meet that moment, using a 5-pillar high performance psychology framework inspired by big wave surfer Matt Bromley, a “storm rider” who repeatedly performs in conditions where one mistake can cost everything.We break down what consistently strong performers do before the pressure hits: prepare the core skill and the small subskills until they’re automatic, then simulate the real challenge so the environment stops feeling threatening. We also get practical about stress and anxiety. If you can’t regulate your physiology, your performance mindset won’t stick, which is why we talk breathwork, visualization, and stress conditioning tools that help keep your brain online when your body wants to panic.Next we cover “mapping the terrain,” the underrated performance advantage of removing surprises by walking the stage, checking the mic, studying conditions, and doing your research. Finally, we get to the master switch that changes everything: shifting from a threat response to a challenge response. You’ll hear the kind of self-talk Matt uses to flip fear into focus and purpose, plus a clear recap you can apply before your next presentation, meeting, interview, or competition.If this helps you, subscribe, share it with someone who’s facing a high-stakes moment, and leave a review so more people can learn to lean into the challenge.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Lower back pain can feel like a life sentence, but sometimes the fix is so basic it’s easy to ignore: water.We walk through why dehydration can show up as stiffness, spasms, and aching in your low back, and how spinal discs depend on steady fluid intake to stay resilient. If you’ve tried stretching, mobility work, or “perfect posture” and you’re still hurting, this conversation gives you a simple starting point you can test today.From there, we zoom out into the bigger theme I come back to again and again as a health, sleep, and stress management coach: most recurring problems don’t need a smarter hack, they need better basics. We apply the same “foundations first” approach to relationships and business.Finally, I share the 3 nutrition coaching questions I use before any advanced diet plan or supplement: for long-term health, longevity and ideal body weight for life without diets.If this helps, subscribe, share it with someone dealing with back pain, and leave a review so more people find the basics that work.What’s the one foundation you know you’ve been skipping?https://calendly.com/angelashurina/executive-momentum-360Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Stress can hit like a wave, but it doesn’t have to overflow your day.I’m breaking down a 4-pillar stress management framework that goes beyond the usual advice and gives you a practical toolkit you can test in real situations, from work pressure to family stress to that quiet, constant hum of anxiety.We start with the body, because your nervous system is the fastest on-ramp to relief. Then we talk about something that sounds backwards but works: training calm through controlled stress like high-intensity intervals, cold showers, and sauna, so your body can activate without your mind spiraling.From there, we move into the psychology of overwhelm. Finally, we build emotional resilience with two reframes, “I’ve got this” and “I get to do this,” then close with environmental recovery tools like nature exposure, social connection, and sensory experiences that help you unload stress and rebuild capacity.If this helped, subscribe, share it with one person you’ll practice with, and leave a review so more people can get a little calmer and a lot more capable.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Procrastination isn’t ruining your plans because you “lack discipline.” It’s ruining your plans because your brain is doing exactly what it evolved to do: chase what feels urgent right now and ignore what only becomes painful later.I’m Angela Shurina, and I’m walking you through the mindset skill I rely on to finish the work that builds a great life, even when there’s no deadline, no boss, and no one watching. We dig into a simple truth of human behavior: you don’t get done what’s important, you get done what’s urgent. So the real upgrade is learning to choose your urgencies instead of letting the world choose them for you. I share the “fire under your ass” approach, a metacognition tool (thinking about your thinking) that helps decade-long goals feel real today, whether that’s writing a book, building a business, improving your fitness, or showing up for the relationships that matter most. You’ll also hear why small neglected problems can create bigger damage than big obvious ones, and how to stop letting tiny delays snowball into expensive emergencies.If you want practical self-coaching language you can use the next time you’re tempted to skip, this is a must-listen.Subscribe, share this with a friend who’s stuck, and leave a rating and review so more people can build urgency for the life they actually want.You can book your free Mindset Coaching session here: https://calendly.com/angelashurina/executive-momentum-360Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your goal might be completely realistic, and still feel impossible because you’re trying to achieve it on your impatient timeline.I’m Angela Shurina, and I want to challenge the “zero to hero” approach that makes so many smart, motivated people burn out, quit, and then decide they are the problem. They’re not. The plan is. I use a simple analogy that makes the process of change obvious: Couch to 5K. Nobody expects to go from the couch to a marathon in a day, yet we expect that leap with eating well, sleeping better, exercising, intermittent fasting, relationships, and business growth. Real transformation is capacity building. It is gradual, consistent, and sometimes almost boring, and that is exactly why it works. We also get practical about sustainable weight loss and behavior change. If 1,600 calories a day makes you hungry, cranky, and ready to quit, that is not moral failure. It is data. We talk about smaller calorie steps, longer timelines, and why even elite athletes often get better results with a gentler approach and diet breaks. Then we apply the same logic to business coaching, content creation, sales calls, and the psychological skills that make “a lot of work” feel easy over time. If you’ve been stuck in all or nothing thinking, this is your reset.Listen, pick one goal, scale it down until you can repeat it, and start building the version of you who can sustain it.Subscribe for more on coaching, stress, sleep, and lasting change, and if this lands for you, share it with an impatient friend who's failing because they go too fast.What’s one area where you’re rushing the timeline?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Happiness isn’t a nonstop high. For us, the real win is an elevated baseline: that steady, grounded sense of wellness that makes you more resilient, less reactive, and far harder to knock off course when a day goes sideways.We unpack why that baseline is built less by hype and more by biology. I share why omega-3 fatty acids matter so much for mental health, mood, and brain function, especially the marine forms EPA and DHA. We talk about how your brain relies on healthy fats for cell membrane function, why omega-3s are often discussed in relation to depression support, and how they can influence stress response through the HPA axis and cortisol regulation. If you’ve ever wondered why you can “know” the right mindset but still feel anxious, flat, or tangled in your emotions, this is the missing link: the state of your body shapes the state of your mind.Beyond the non-negotiables of quality sleep, exercise, and balanced meals that meet real nutrient requirements, I lay out a simple, evidence-based supplement routine your brain and body need to make the chemicals tied to motivation, focus, and calm. This is unglamorous work, but it’s the work that makes thriving feel repeatable.If this helped you, subscribe, share it with one person who needs an elevated baseline, and leave a rating and review so more people can find the tools to feel better every day.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your cravings might not be “a you problem” at all. They might be a lack of nervous system training problem.I’m Angela Shurina, Master Health Coach 360 and stress and sleep management coach, and I’m sharing the five simple strategies that changed my life and helped my clients stop emotional eating, binge eating, overdrinking, overthinking, and other stress-driven habits that leave you feeling regret and shame. You’ll learn 5 no-tech tools you can use immediately: sitting with discomfort so you stop reacting and numbing, a simple breathing pattern with long exhales to reset your nervous system, uncensored “dump it all out” writing as neurological first aid, productive distraction that changes your physical and emotional state fast, and a grounded approach to nourishment so hunger doesn’t amplify stress into a binge.We also walk through how to stack these tools into a clear game plan for the next time an urge and stress hit. If this helps, subscribe, leave a review, and share this with one person who needs a better way to handle stress. What’s the one habit you want to stop that's been out of control lately?Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

The quickest way to feel better isn’t a trendy meal plan, it’s making food choices you’ll still be grateful for tomorrow.I walk you through my personal, real-world nutrition routine as a master health coach and nutrition coach, including exactly what I eat for breakfast, lunch, and dinner and why.We talk protein timing for recovery and mental focus, fiber targets for gut health and fullness, and how I structure meals to avoid the midday crash. You’ll hear the practical details: eggs and fatty fish in the morning, fruit choices for vitamin C and micronutrients, a lighter probiotic-focused lunch, and an early dinner built around lean protein plus a large volume of vegetables with smart carbs like potatoes or beans. We also get specific about supplements and what I consistently recommend based on long-term health research.If you want a clear template for balanced nutrition, weight management, energy, and longevity, you can borrow this structure and adapt it to your life.Subscribe, share this with a friend who cares about health, and leave a review so more people can build a better tomorrow from what they eat today.Your free nutrition consultation - feel free to book hereText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Your stress does not politely wait for your meditation cushion. It hits when the day is already going sideways and your brain starts doing that late night replay at 3 a.m. Today we talk about what real stress management looks like when life keeps handing you lemons and you do not even have the capacity to make more lemonade. I walk you through a simple, research backed CBT tool called the “worry window,” which I also call a “whiny beach moment.” The point is not to pretend nothing bothers you and it is not to let anxiety run the entire show.You get a short, scheduled container (15 to 30 minutes) to name what’s going wrong, feel what needs to be felt, and then close the loop so worries do not bleed into your whole evening or your sleep. We also cover how to keep a worry journal or use your notes app during the day so you can park intrusive thoughts and come back to them on purpose. If you’re dealing with anxiety, burnout, insomnia, or relentless overthinking, this gives you a clear plan to feel better and function better. Subscribe, share this with someone whose sleep is suffering, and leave a rating and review so more people can find these stress management tools.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

I’m Angela Shurina, master health executive coach, and I’m making the case for sleep as the most underrated high performance tool: it sharpens decisions, steadies emotions, improves workout recovery, reduces cravings, and lowers the risk of burnout that takes high achievers out of the game.We dig into the sleep toolkit using research-backed sleep science and real-world coaching patterns I see in leaders all the time. We call out the beliefs that quietly wreck results, like “I’ll sleep more when things calm down,” plus the myth that sleep should just “happen” if you get into bed.Sleep is a biological state that requires preparation, and the biggest unlock is consistency. You’ll learn why irregular bedtimes and wake times create social jet lag, how light at night suppresses melatonin, why alcohol and late meals disrupt sleep quality, and how morning sunlight, movement, and a calmer evening routine set you up for deeper sleep.I also share a simple implementation strategy so you do not try everything at once and quit, plus a short list of sleep supplements that may help support relaxation.If you want better sleep quality, better energy, and more sustainable high performance without burnout, start here, then share it with someone who treats sleep like an afterthought. Subscribe, leave a review, and tell me what sleep habit you’re committing to this week.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Willpower gets all the credit, but it rarely does the heavy lifting.Today I’m sharing the exact behavior change process I’ve used for years with clients to help them build habits that stick, whether the goal is better sleep, less stress, healthier nutrition, consistent fitness, or stronger communication.If you’ve ever thought “I know what to do… so why don’t I do it?” this is your missing piece: a repeatable system that makes consistency easier. I walk you through a practical seven-step, research-backed framework: ask why, name your top priorities, keep a time diary, start with incremental change, make it easy and then easier, schedule it in your calendar, and finally review, adjust, repeat. You’ll hear how to design your environment, reduce friction, and use small “impossible to fail” actions to build identity-level habits through repetition. If you want a clear system for personal growth, habit formation, and sustainable behavior change, hit play.Subscribe, share this with someone who’s stuck, and leave a review so more people can find the tools to keep learning, changing, and growing.Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina  Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.