The Shed & Shine Podcast

Title: Fear of Self (Shed & Shine Ep. 9) Length: ~18 mins Description: Fear of self isn’t really fear of you—it’s fear of your thoughts, sensations, or desires. In this episode, Sarah guides you through cognitive defusion, embodied awareness, and yogic witness consciousness to help you reconnect with your inner wisdom. You’ll explore how perfectionism keeps you stuck, how body cues can regain their rightful place in decision-making, and how a simple “5% step” can transform the way you move through your day. What You’ll Learn: How cognitive defusion softens the power of anxious or self-critical thoughts Why interoceptive awareness matters for intuitive, values-aligned decisions How maladaptive perfectionism creates avoidance (not excellence) What internal psychological safety feels like—and why you need it How yogic principles like vrittis and sakshi help you observe instead of over-identify Practice Card: Defusion practice: Thoughts and feelings like clouds that are passing by. Name them (e.g., “I’m having the thought that ___,”) then let it float by for 2 minutes. Reflection Prompt: What’s really underneath my fears of my thoughts & feelings? What if I allowed myself to have all my desires?  Resources Mentioned: Bryant, E. (2009). The Yoga Sūtras of Patañjali: A new edition, translation, and commentary. North Point Press. Frost, R. O., Marten, P., Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive Therapy and Research, 14(5), 449–468. https://doi.org/10.1007/BF01172967 Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press. Hewitt, P. L., & Flett, G. L. (1991). Perfectionism in the self and social contexts: Conceptualization, assessment, and association with psychopathology. Journal of Personality and Social Psychology, 60(3), 456–470. https://doi.org/10.1037/0022-3514.60.3.456 Mehling, W. E., Price, C., Daubenmier, J. J., Acree, M., Bartmess, E., & Stewart, A. (2012). The multidimensional assessment of interoceptive awareness (MAIA). PLOS ONE, 7(11), e48230. https://doi.org/10.1371/journal.pone.0048230   Let’s Connect: Explore coaching at drsarahleecoaching.com, follow @drsarahleecoaching, and subscribe for weekly practices.  

Title: Fear of Too Much (Shed & Shine Ep. 8) Length: ~15 mins Description: “Too loud. Too ambitious. Too emotional.” In a culture that rewards smallness in women, being labeled “too much” is often a tactic to enforce norms. In this episode, Sarah explores why these systems exist, discusses the research behind these norms, and shares how to channel your “much-ness” energy with the yogic lens of Brahmacharya and the Buddhist Middle Way. What You’ll Learn: Why “too much” critiques are bias in disguise (and how to spot them) How to turn bigness into focused, values-aligned influence Somatic and language tools to show up without shrinking Practice Card: Lion’s breath ×3 to discharge tension. Translate apology into clarity: “I care deeply; here is what I have to offer; here is my ask.” Take up one bit of space today (voice, role, or room request). Reflection Prompt: Where did I learn I’m “too much,” and what gift lives inside that bigness? Resources Mentioned: Eagly, A. H., & Karau, S. J. (2002). Role congruity theory of prejudice toward female leaders. Psychological Review, 109(3), 573–598. Epitropaki, O., & Martin, R. (2005). From ideal to real: A longitudinal study of the role of implicit leadership theories on leader–member exchanges and employee outcomes. Journal of Applied Psychology, 90(4), 659–676. Gelfand, M. J., Raver, J. L., Nishii, L., Leslie, L. M., Lun, J., Lim, B. C., Duan, L., Almaliach, A., Ang, S., Arnadottir, J., Aycan, Z., Boehnke, K., Boski, P., Cabecinhas, R., Chan, D., Chhokar, J., D’Amato, A., Ferrer, M., Fischlmayr, I. C., … Yamaguchi, S. (2011). Differences between tight and loose cultures: A 33-nation study. Science, 332(6033), 1100–1104. Bryant, E. (2009). The Yoga Sūtras of Patañjali: A new edition, translation, and commentary. North Point Press. (Brahmacharya) Hanh, T. N. (1998). The heart of the Buddha’s teaching: Transforming suffering into peace, joy, and liberation. Broadway Books. (Middle Way) Let’s Connect: Visit drsarahleecoaching.com, follow @drsarahleecoaching, and join the newsletter for more science-meets-soul tools.  

EPISODE 7: Fear of Not Enough Title: Fear of Not Enough (Shed & Shine Ep. 7 — Series Two: The Fears That Keep Us from Shining Our Light) Length: ~24 mins Description: “Not enough” isn’t your flaw—it’s a learned shadow. In this first episode of Series Two, Dr. Sarah Lee (coach, professor, meditation & yoga teacher) traces how scarcity culture, comparison, and perfectionism keep the bar moving further away so we never feel quite "enough".  Drawing on social psychology, yoga philosophy, and Buddhist teachings, Sarah offers a grounded, spiritual-leaning reset: non-grasping, contentment, and simple values-aligned actions.  You’ll also learn a quick “fact vs. forecast” thought check to turn doom-y predictions into clear next steps—so worthiness becomes a lived experience, not a finish line. What You’ll Learn: How scarcity culture fuels “never enough”—and why you’re not the problem Why comparison + objectification increase anxiety and self-surveillance How stereotype threat quietly taxes performance under identity pressure A kinder path: self-compassion and intrinsic values (SDT) for sustainable motivation The yoga/Buddhist lens—non-grasping, contentment, and the “hungry ghost” image—in plain language A practical fact vs. forecast reframe to move from story → action Practice Card: Affirmation: “Right now, as I am, I am enough. I am worthy.” Name one intrinsic value and take a 10-minute action that honors it. Micro-challenge (24 hrs): Notice Negative Self-Talk. When a harsh story appears, ask: forecast or fact? Forecast → rewrite as fact + one next action. Global label → narrow to something specific and workable. Reflection Prompts: What standard am I trying to meet—and who set it? One intrinsic value I’ll honor this week is ________. What’s a 10-minute action that lives that value? Resources Mentioned: Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117–140. Fredrickson, B. L., & Roberts, T. (1997). Objectification theory: Toward understanding women’s lived experiences and mental health risks. Psychology of Women Quarterly, 21(2), 173–206. Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Steele, C. M., & Aronson, J. (1995). Stereotype threat and the intellectual test performance of African Americans. Journal of Personality and Social Psychology, 69(5), 797–811. Bryant, E. (2009). The Yoga Sūtras of Patañjali: A new edition, translation, and commentary. North Point Press. (Santosha; Aparigraha) Let’s Connect: Visit drsarahleecoaching.com to learn about coaching. Follow @drsarahleecoaching and subscribe to the newsletter for weekly science-meets-soul tools.

Title: You Are the Light You Were Looking For (Shed & Shine Ep. 6) Length: ~18 mins Theme: Integration, Visioning & Embodiment Description: In this final episode of Shed & Shine: A Soulful Career Reboot, Dr. Sarah Lee celebrates the culmination of this first series with an invitation to create your very own Shed & Shine Manifesto. Blending research, soul practices, and personal storytelling, Sarah explores how to turn insight into action with implementation intentions, why identity integration matters, and how future-self visualization can guide your path. You’ll hear stories from her own journey of weaving together the roles of professor, coach, yogi, and musician — and from her client Andrea, who built her dream business by integrating all the pieces of herself. What You’ll Learn: How to turn aha moments into concrete action steps (implementation intentions) Why integrating all parts of your identity leads to authenticity and freedom How future self-visualization can motivate and clarify your next steps Why your purpose isn’t “out there” to find — it’s already within you  Reflection Prompt: Finish this sentence: “ I invite and integrate all parts of myself, including ____. I shed ____, and I shine ____.” Say it out loud. Write it down. That’s your manifesto. References and Resources: Brach, T. (2021). Trusting the Gold: Uncovering your natural goodness. Rider. Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493-503. Roberts, L. M., et al. (2005). Social identity integration and professional image construction.  Wharton IDEAS Lab Gospel of Thomas (Logion 70). (n.d.). In Stephen J. Patterson & James M. Robinson (Trans.), The Gospel of Thomas: The Gnostic Wisdom of Jesus (Logion 70). Early Christian Writings+1 Prabhupāda, A. C. Bhaktivedanta Swami. (2008). The Bhagavad-Gita as It Is: With the Original Sanskrit Text, Roman Transliteration, English Equivalents, Translation and Elaborate Purports (2nd rev. & enlarged ed.). The Bhaktivedanta Book Trust. Applications are now open for the Fall 2025 Shed & Shine Coaching Program. Early bird pricing ends September 26, 2025. Visit drsarahleecoaching.com to apply. Follow me on Instagram @drsarahleecoaching.

EPISODE 5: You Don’t Need a Title to Lead Title: You Don’t Need a Title to Lead (Shed & Shine Ep. 5) Length: ~15 minutes Description: Leadership isn’t about titles, corner offices, or being the loudest voice in the room — it’s about presence, alignment, and integrity. In this episode of Shed & Shine: A Soulful Career Reboot, Dr. Sarah Lee explores why women are so often caught in the “double bind” of warmth vs. competence, and how mindfulness and yoga philosophy offer a different way to lead: with authenticity, compassion, and courage. What You’ll Learn: Why traditional leadership prototypes are biased toward dominant, male-coded traits The Stereotype Content Model: warmth vs. competence, and how it traps women in a double bind Feminine leadership qualities that transform teams and communities: collaboration, empathy, deep listening How presence (drishti) shapes leadership more than volume or authority A short guided reflection to experience mindful leadership in real time The Shed & Shine coaching model: Education + Embodiment + Empowerment Reflection Prompt: ✨ What’s one space in your life where you could show up with more presence, not perfection? Resources Mentioned (APA style): Brach, T. (2003). Radical acceptance: Embracing your life with the heart of a Buddha. Bantam Books. Kornfield, J. (1993). A path with heart: A guide through the perils and promises of spiritual life. Bantam Books. Lord, R. G., Foti, R. J., & De Vader, C. L. (1984). Prototypes of leadership. Eagly, A. H., & Chin, J. L. (2010). Diversity and leadership. Fiske, S. T., Cuddy, A. J. C., & Glick, P. (2002). The warmth/competence model. Ram Dass. (1971). Be here now. Lama Foundation. Yoga philosophy: drishti (focal gaze in asana practice).  Let’s Connect: Website: drsarahleecoaching.com  Instagram: @drsarahleeyogini

EPISODE 4: Balance Is Not A Buzzword   Title: Balance Is Not A Buzzword (Shed & Shine Ep. 4)    Length: ~14 minutes    Description:    We’ve all been told to “just balance it all” — as if balance is something you can hack, automate, or download like an app. In this episode, I’m reimagining what balance actually means: not a buzzword, not a one-size-fits-all equation, but an intuitive practice rooted in energy, rhythm, and soul. Together, we’ll explore how overwork culture keeps us stuck in burnout, why women often carry a heavier “second shift,” and how practices like job crafting, cycle syncing, and sacred rest can help us reclaim our power. I’ll also share my own story of overscheduling and what it took to find balance that actually nourishes me. Because balance isn’t about doing it all — it’s about subtracting what doesn’t serve you, and honoring your natural flow. What You'll Learn:  Burnout is not a badge of honor. We are not machines, and our energy works in cycles of focus and recovery. The “second shift” is real. Women often juggle professional work with invisible home labor, facing systemic penalties while men reap bonuses. Rest is resistance. Saying no, subtracting, and creating sacred pauses are acts of reclaiming your voice and your power. Job crafting can create more balance. Align your daily work with your values, passions, and strengths. Balance is cyclical, not linear. When you honor feminine rhythms and blend structure with flow, you unlock creativity, productivity, and joy.   Reflection Prompt:  What’s one thing I can let go of — literally say no to? And what’s one nourishing thing I can block time for?   Follow me: drsarahleecoaching.com Instagram: @drsarahleecoaching    References: Budig, M. J., & Hodges, M. J. (2010). Differences in disadvantage: Variation in the motherhood penalty across White women’s earnings. American Sociological Review, 75(5), 705–728. https://hbr.org/2007/10/manage-your-energy-not-your-time Wrzesniewski, A., & Dutton, J. E. (2001). Crafting a job: Revisioning employees as active crafters of their work. Academy of Management Review, 26(2), 179–201. https://doi.org/10.5465/amr.2001.4378011

EPISODE 3: Asking Without Apologizing  Title: Asking Without Apologizing (Shed & Shine Ep. 3)  Length: ~12 minutes   Description: Today we’re diving into one of the hardest — and most powerful — practices: asking for what you need without apologizing, shrinking, or overexplaining. Women are less likely to negotiate, more likely to be penalized when they do, and often carry the extra load of invisible work. But here’s the truth: asking isn’t selfish — it’s self-advocacy. And when we ask clearly, unapologetically, we align our boundaries with both our values and our power. I’ll share my own story of growing up in an immigrant household where asking for help felt like weakness, and how I’ve since reframed asking as an act of respect — for myself, for my truth, and for the abundance waiting to flow in. We’ll also weave in yoga philosophy (satya and ahimsa) and the chakra system to understand why brave asks are not just professional skills, but soulful practices. What You’ll Learn: Why women negotiate less — and face penalties when they do The weight of emotional labor and invisible work that often goes unseen The difference between aggression and clarity (and why assertive communication matters) A simple role-play script for brave asks: “Here’s what I need. Here’s why it matters.” How yoga philosophy and the chakra system support boundary-setting and self-advocacy A reflection practice to start building confidence in your own voice Resources Mentioned:  Babcock, L., & Laschever, S. (2003). Women Don’t Ask: Negotiation and the Gender Divide. Princeton University Press. Book link Hochschild, A. R. (1983). The Managed Heart: Commercialization of Human Feeling. University of California Press. Book link Brown, B. (2018). Dare to Lead: Brave Work. Tough Conversations. Whole Hearts. Random House. Book link  Reflection Prompt: What’s one ask you’ve been avoiding because of fear or self-doubt? This week, practice saying it out loud — even if it’s just to yourself in the mirror. Work With Me: This episode is just one glimpse into the work we do in my Shed & Shine coaching program — a six-week journey to shed the “shoulds” and step into your power. If this resonates, you’ll love the full program. Get on the waitlist now at drsarahleecoaching.com Follow me on Instagram @drsarahleecoaching 

EPISODE 2: Confidence Is Not A Personality Trait    Title: Confidence Is Not a Personality Trait (Shed & Shine Ep. 2) Length: ~11 mins   Description: Confidence isn’t about faking it or being loud—it’s about self-trust. In this episode, Dr. Sarah Lee unpacks the myths around confidence, the imposter phenomenon, and why women often underestimate their worth (even when they’re crushing it). Backed by research and lived experience, this episode will help you shift from self-doubt to self-trust.    What You’ll Learn: Where confidence really comes from (hint: not extraversion)  Why imposter syndrome shows up in high-achieving women Women are more likely to attribute success to luck, and failure to skill  How culture adds another layer in how women show up with modesty role in humility and modesty Resources Mentioned: Valerie Young’s “The Secret Thoughts of Successful Women” https://impostorsyndrome.com/about-the-book/  Betz, N. E., & Hackett, G. (1997). Applications of Self-Efficacy Theory to the Career Assessment of Women. Journal of Career Assessment, 5(4), 383-402. https://doi.org/10.1177/106907279700500402 (Original work published 1997) Kulkofsky, Sarah & Wang, Qi. (2006). The role of modesty in the East Asian self and implications for cognition.  Sheena Yap Chan’s “Bridging the Confidence Gap” https://www.sheenayapchan.com/bridgingtheconfidencegap  Yoga Sutra 1.14 https://www.goodreads.com/en/book/show/56305.The_Yoga_Sutras_of_Pantanjali  Aetheria Movement https://www.aetheria.fit/ IG: @aetheria.movement Reflection Prompt: What would you do if you trusted yourself just 10% more?   Follow me: https://www.drsarahleecoaching.com/ IG: @drsarahleecoaching

EPISODE 1: What Have You Been Carrying? Show Notes: Title: What Have You Been Carrying? (Shed & Shine Ep. 1) Length: ~13 mins Description: In this premier episode, Dr. Sarah Lee invites you to pause and ask a radical question: what if the path you're on isn't yours—but one you inherited? Sarah explores how social conditioning shapes our ambitions, our worth, and our voice. This episode blends psychology, soul, and a deep exhale of truth. What You’ll Learn: Why women (especially from marginalized backgrounds) often carry inherited stories of “success” How social identity theory and stereotype threat impact career decisions Why reclaiming your own story is necessary to forge forward and find freedom  Sources Mentioned: Handbook of Theories of Social Psychology / Van Lange, Paul A. M.; Higgins, E. Tory; Kruglanski, Arie W. - London : SAGE Publications Ltd, 2011 - 560 p. - SAGE Social Psychology Program - ISBN: 9781446250075 - Permalink: http://digital.casalini.it/9781446250075 - Casalini id: 5017495  The Double-bind Dilemma for Women in Leadership: Damned If You Do, Doomed If You Don't. (2007). United States: Catalyst. Reflection Prompt: What’s one story you’ve outgrown—but keep playing out anyway? Let’s Connect: Visit drsarahleecoaching.com to learn about the full Shed & Shine program or follow her on IG @drsarahleecoaching Enrollment opens soon!