Show cover of Joyful Balance Podcast

Joyful Balance Podcast

Join us (Meera & Denise) on the exciting journey of the brain, mind and body and how they're connected. We provide the human element to understanding the relationship between the three. We will share our personal experience and guidance to enable you to feel less alone in the journey towards healthier relationships with your mind and food, your existence and your everyday self.

Tracks

How to Sleep Well
This week we’re covering a much-loved topic for both of us: sleep! Sleep is so important for your mental and physical wellbeing that we cannot tell you enough how much a good night’s sleep is priceless for your health.SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeIt’s really common to have trouble with your sleep, and stress can massively impact on your ability to sleep and stay asleep. If you’d like to learn how to sleep better, check out our tips and tricks for better sleep in this episode!Checking in with how our health journeys and what our relationship to sleep isThe problem with sugar and sleepCommon sleep issues we come across in our practicesThe benefits of boundaries around sleepSetting your bedroom up for a solid night’s sleepProblematic and helpful habits for sleepHow to handle doom scrollingHow to set up the best environment for sleepWhat to do when you wake up in the middle of the night or you can’t get to sleepWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too! We’d hugely appreciate it if you could support us!YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—-Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
47:02 11/24/2022
Habit Change with Slee Parrish
We’re joined by another fantastic guest today - Consultant Nurse, Mindfulness Teacher and Cognitive Behavioural Hypnotherapist, Slee Parish!Slee heads up True Thoughts therapy and alongside her incredible NHS 40+ year career as a Consultant Nurse, she’s also a Cognitive Behavioural Hypnotherapist (and Denise’s supervisor during her training!) and a Mindfulness teacher. Slee focuses on problematic thoughts and how they can be reframed to help achieve your health goals. Not only this, she also joined forces with Alex James (also a CBH & mindfulness teacher) to create nhsinmind.co.uk - a hugely successful initiative during COVID to help front-line staff with their mental health during the COVID-19 crisis.You can find Slee at https://www.truethoughts.co.uk/SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeWe’re here today talking to Slee all about one of our favourite subjects: how to change habits for long term health!What does Slee normally do to help a client change their habitsNeeding to become aware of a habit and the value of a habit diaryEating instead of quenching our thirst and addressing eating habitsDopamine and eating habitsWhy taking incremental steps to a bigger habit change habits works and how to do itHow to use mental rehearsal when you’re making a habit changeAdding in coping statements when you’re mentally rehearsing and going through habit changeSlee’s technique of freeze, breathe, examine and exchange when you’re about to engage in an unhealthy habitHow mindfulness helps habit change and how to stay in the present momentHow Slee integrates her practice in her NHS work and personal journey with habit changeWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too! We’d hugely appreciate it if you could support us!YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—-Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
54:59 11/17/2022
Mood, Neurotransmitters and Hormones
On this week’s episode, we’re talking all about mood and what neurotransmitters (brain chemicals that are little emails between your brain cells) and hormones (signalling chemicals in your body and brain that tell your cells to take certain actions) and how they affect your mood.SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeMeera takes you on a short and sweet tour of the main neurotransmitters and hormones that affect your mood. This isn’t an exhaustive list and we’re covering specific sex hormones and thyroid hormones in another episode so stay tuned! Here’s what we cover:What factors affect your moodSerotonin, your mood and gut healthDopamine and how to increase itOxytocin, the love hormone and what it doesAdrenaline/EpinephrineCortisol and stressWhy laughter is medicineEndorphins and endocannabinoid systemWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—-Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
44:55 11/10/2022
Wellness & Lifestyle with Dr Nisa Aslam
On this week’s episode, we’re delighted to have Dr Nisa Aslam, an Urgent Care GP and medical practitioner for LiveSmart, a digital health company. Nisa has a strong interest and practice in preventative medicine and lifestyle changes to improve health. With over 10 years of medical experience to draw on, we couldn’t think of a better guest to talk to us all about what wellness for a healthy and happy lifestyle actually means in practice! SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeTopics we cover:How Nisa became interested in lifestyle medicineHow much lifestyle leads to illness and the role of prevention Little hacks to your diet to avoid abdominal fat How Nisa talks about lifestyle to her GP patients Where Nisa sees patients go wrong with their lifestyle for healthHow Nisa looks after herself on a daily basisHow lifestyle medicine fits in with NHS guidelinesMental health, gut health and lifestyle medicineLifestyle habits on a budgetWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too! We’d hugely appreciate it if you could support us! YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—-Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
59:53 11/03/2022
Walking the Talk
Welcome back to the Joyful Balance Podcast with your two delightful co-hosts, Meera Malhotra (Nutritional Therapist) and Denise Iordache (Cognitive Behavioural Hypnotherapist). This is the first episode of our new season where we take you on a journey of how your mind, brain and body are interconnected. SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeWe’re mixing things up for this new season, we’re taking a look in our mirrors and seeing what's going well in our habits and lifestyles and what needs a tune up to better support our physical and mental wellbeing. We’re showing you that we’re also “walking the talk” and taking our own advice!Topics we cover:The theme of this season’s podcast: “walking the talk”Thoughts about self-talk and promises you make to yourself The importance of one small step at a timeWhat we’re trying to achieve in our respective health journeys Tips on how to start changing your habits and lifestyle for better healthHow shifting your energy can help you achieve your goalsWhat are the promises we are making to ourselvesManifestation in your life: book recommendation - Jordanna Levin’s ‘Make it Happen’We hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—-Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
38:08 10/27/2022
Wrap Up & Special Offer
Season 1 Wrap Up with your favourite hosts - Meera & Denise.We are so grateful to have you listen to our podcast and we thought you will enjoy a special offer, just for you!We hope you love this episode and we look forward to bringing you Season 2 soon!SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeFeel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
20:03 09/15/2022
Bonus Episode - Neurobiology of Appetite
For our bonus episode this first season, Meera’s back with tons of information all about neurotransmitters and hormones and their effect on your appetite!If you like what hear, feel free to show us some support, in the form of a coffee donation. We thank you very much!https://www.buymeacoffee.com/helloFEIf you thought you knew why you ate, you might want to listen to this episode! There’s plenty of useful and valuable information for you. We cover:The different types of hungerThe different parts of your brain that control appetiteHormones that regulate your appetiteThe rewarding side of eatingWhy comfort food is so comfortingTheories around eating disorders and your reward systemHow Meera works with clients wanting to address their food cravingsHow the gut microbiome influences your behaviour and appetiteProbiotics and prebioticsHow we feel about cakeHow Denise helps clients change their relationship with foodThis is a big episode, full of our experiences both personally and professionally, and we’ll give you some tips on how to interrogate your hunger and appetite a little more and enjoy your meals.That wraps us up for this season but don’t worry we’ll be back after a short break to bring you many more episodes! If there’s anything you’d like to know, get in touch with us below:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
49:19 09/08/2022
The Importance of Self-Talk
Welcome back to the Joyful Balance Podcast! This week we’re talking about... Talking.Specifically, how we talk to ourselves and how that self-talk can set you up for success or failure.On today’s podcast you can hear us talk about:What we’ve been up to and how we’ve beenWhy self-talk is important for our self-belief and how what we say to ourselves becomes realityHow negative self-talk affects your performance, confidence and self-esteemThe importance of awareness of your self-talk and sowing the seeds of doubtsOur own experiences with addressing our self-talkDenise’s experience of working with clients on self-talk and the essential role of awareness of your self-talkHow you can start working on your self-talk and set ourselves up for success!We hope you enjoy the episode, and if you do, please follow us on any/all of the channels. SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeFeel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
48:28 09/01/2022
Nutrition for Brain Health
We’re back for another episode! This week, we cover lots of information on nutrition for better brain health.SUPPORT JOYFUL BALANCE PODCAST:Feel free to share your support with us, by donating a cup of coffeeFirstly, Meera sets the scene on brain health and functions that are really affected by nutrition and why. Then our conversation moves into more specific subjects, such as:Denise and Meera rave about Blue ZonesMeera talks about the Mediterranean Diet and why it's so good for brain healthHow your gut and brain are BFFs and your ‘gut feeling’The vagus nerve, heart rate variability and vagal toneGut microbiome, psychobiotics and the brainHolistic lifestyle practices for brain healthRelationship between stress and gut healthMeera’s top 3 takeawaysWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
41:23 08/25/2022
Emotions and Food
On this week’s episode, we’re delving into the link between emotions and food and how they both are very related to each other.This really is our bread and butter, particularly for Denise who takes the lead this week. We share our own personal experiences with this topic so you know you’re in good company!SUPPORT JOYFUL BALANCE PODCAST:Feel free to share your support with us, by donating a cup of coffeeTop tips for tapping into your dopamine reward system: eat protein, take cold showers, get regular exercise, listen to your favourite music (or podcast, such as ours), spend time out in the sunshine.In this episode, we cover:- Why do we eat?- Eating when we’re not hungry- A quick segue into the dopamine reward system and food- The vicious cycle of eating treats and low mood- The associations we make between emotions and food- Alternative rewards to food- The importance of a micropause in decision making- Meera and Denise’s own personal experiences with emotions and food- Why we should be our own detective- Why you need food and why we don’t recommend strict restriction- The importance of setting yourself up for success and how to do it.We hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)Disclaimer: this episode is a whistle stop tour geared around understanding the connection between food and emotions. It is meant as guidance and it may not be necessarily appropriate for people who have been clinically diagnosed with eating disorders or other mental health conditions. If in any doubt, speak to your doctor or therapist about the connections you make between food and emotions.
42:18 08/18/2022
Tour of the Brain
This week, we hear from Meera, our resident brain expert all about the brain! We also talk about how therapy can be of help. Topics we cover:What exactly is neuroscience?How the brain is divided upDeeper structures of the brainInteresting brain factsPrefrontal cortex developmentNeuroplasticity and why that’s so important for building new skills and habitsCortical homunculus *this is the one to search for and see the imageMr Tan and Phineas GageThe Reptilian BrainThe limbic systemA brief view of how therapy helps you.SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
48:46 08/11/2022
Motivation and Exercise with Special Guest - Andreea
We’re doing something a little different today with being honoured to have our very first guest, Andreea. She is a certified NASM Physical Trainer, PN1 Nutrition Coach and Mindfulness Practitioner with a strong interest in counselling and coaching her clients. Now, she’s also a mum to two beautiful 10-month old twins, while running her coaching business called Livit. You can find her at www.livit.fitSUPPORT JOYFUL BALANCE PODCAST:Feel free to share your support with us, by donating a cup of coffeeAndreea has worked with clients all over the world, helping people lose weight, gain muscle, and improve their fitness levels. Andreea knows how challenging it can be to find time to work out, how to get back to exercise after a break (eg. to have children).On this episode, we cover with Andreea:How she finds the time and motivation to exercise with two small childrenWhat would Andreea say to people who don’t like or are intimidated by starting to exerciseWho is Andreea’s ideal clientWhat are realistic fitness goals and how Andreea thinks about goal-settingThinking about how you feel vs how you look when it comes to goal-settingHow Andreea makes sure she’s eating well for her brain and bodyWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
41:07 08/04/2022
Denise's Journey
Join us on the Joyful Balance Podcast as Denise takes us on her journey to Cognitive Behavioural Hypnotherapy - what it is, what it isn’t, how it works and about how she came to train as a Cognitive Behavioural Hypnotherapist!We hope you like this episode. SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeWe cover:What is Cognitive Behavioural Hypnotherapy (CBH) and how it worksHow can hypnotherapy help change habits and behaviour?How does Denise start working with a client and what happens in a CBH session?How does Denise use hypnotherapy with different types of clients (eg. phobias)?What led Denise into CBH?Denise’s personal journey with CBHThe importance of doing work outside sessionsHow much control you have over your own mind, reactions and recoveryCBH in the comfort of your own homeHow can you set yourself up for success with CBHHow to put yourself back in the driving seat of your own health and wellbeingDenise’s biggest learnings with CBHWe hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!:YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
50:54 07/28/2022
Meera’s Story
Join us on the Joyful Balance Podcast as Meera lays all her cards on the table in an interview about what drove her to leave her corporate life behind and restart her career as a nutritionist.We hope you like this episode. SUPPORT JOYFUL BALANCE PODCAST: Feel free to share your support with us, by donating a cup of coffeeHere’s some of the topics we cover:What attracted Meera to neuroscienceMeera’s subsequent journey through mental health recoveryHow and why Meera qualified as a NutritionistWhat does it mean to eat healthily for your brain?Meera’s top 3 learnings through recoveryMeera’s obsession with almond butterHow Meera approaches working with a new clientDo we only use a small percentage of our brain?Who is Meera outside of neuroscience and nutrition?Please follow us on any/all of the channels. Feel free to leave us a comment too!YouTube: Joyful Balance PodcastInstagram: @joyful_balance.meEmail: hello@joyfulbalance.me—Work with usCLICK HERE TO GET IN TOUCH WITH MEERA (NUTRITION)CLICK HERE TO GET IN TOUCH WITH DENISE (THERAPY)
39:43 07/21/2022
Welcome to the Joyful Balance Podcast
Welcome to the Joyful Balance Podcast with your two delightful co-hosts, Meera Malhotra (Nutritional Therapist) and Denise Iordache (Cognitive Behavioural Hypnotherapist).We’re here to help take you on a journey through your brain, your mind and your body and how all of these are interconnected. In this episode, we cover what the Joyful Balance Podcast is all about, who we are, what you can expect from the podcast.Bear with us, it’s our first one! We’re learning as we go and we’ll take you along with us.Topics we cover:- A brief introduction from Meera and Denise and how we got into our careers.- How people react when we tell them what we do for a job.- The mission of the Joyful Balance Podcast.- Practice vs. progress.- The importance of a balanced lifestyle.- What’s in it for you from the Joyful Balance Podcast.- How we came to be.We hope you enjoy the episode, and if you do, please follow us on any/all of the channels. Feel free to leave us a comment too!Instagram: @joyful_balance.me;Email: hello@joyfulbalance.me
31:02 07/13/2022