Flourish FM

We’re delighted to host two guests on today’s show, both of whom are expert psychotherapists and counselling psychologists: Dr. Ritika Suk Birah – AKA “Dr. Ritz” – and Dr. Victoria Uwannah. Ritz is a counselling psychologist specializing in guiding high-performing individuals toward profound self-awareness and transformative growth. She studied neuroscience and psychology at King’s College London and has a Ph.D. in psychotherapeutic and counselling psychology. With over 12 years experience in the clinical field, she delivers sought-after mental health and well-being programs rooted in neuroscience.  Ritz balances her time between individual therapy, giving keynote talks, delivering workshops and developing bespoke programs for workplaces. Her work focuses on mental health, resilience, and the power of reflection, delivering actionable strategies that inspire and motivate.​ Ritz co-hosts the Therapy Floor podcast with our second guest, Dr. Victoria Uwannah. Victoria is a Chartered Counselling Psychologist with a Ph.D. in psychotherapeutic and counselling psychology. She’s been working in mental health for over 15 years, including for the UK’s National Health Service and in education, providing therapeutic and consultation services.  Victoria is trained in several therapy modalities, including cognitive behavioral therapy, psychodynamic therapy, mentalization-based therapy and dialectical behavioral therapy. Her experience has covered working with individuals at all stages of life, as well as more specialist areas such as group therapy, relational work with couples and families, schools and corporate environments. Her aim across all these individuals and groups is the same: to bring clarity, compassion and understanding to people to propel them towards change and help them lead fulfilling lives.  Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast LinkedIn @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast Ritz links: Website Reflect with Dr. Ritz Podcast: The Therapy Floor Instagram LinkedIn TikTok YouTube Facebook Victoria links: Website Podcast: The Therapy Floor Instagram LinkedIn Timestamps: 00:01:22 - Welcoming Dr. Ritz and Dr. Victoria 00:01:57 - Main Struggles Preventing Flourishing 00:04:18 - The Role of Authenticity in Flourishing 00:07:03 - The Dark Side of Constantly Striving to Flourish 00:08:32 - Understanding Authenticity 00:10:31 - The Importance of Somatic Awareness 00:12:57 - The Role of Intuition 00:14:21 - Practical Strategies 00:17:04 - Cultivating Trust in Yourself and the Process 00:23:44 - Strategies for Building Resilience and Emotional Regulation 00:34:16 - The Bi-Directional Nature of Emotion Regulation 00:40:47 - Acceptance and Distress Tolerance 00:44:49 - Final Thoughts on Flourishing

Dr. Satchin Panda is a world-leading expert in circadian rhythm research. He’s an Associate Professor at the Salk Institute for Biological Studies, a Pew Scholar, and a recipient of the Dana Foundation Award in brain and immune system imaging.  Satchin is the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code. Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast LinkedIn @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast Links: Website Instagram LinkedIn Twitter Book: The Circadian Code: Supercharge Your Energy and Sleep Well Every Night (2018) On Time Health Timestamps: [00:06:29] Circadian rhythms and health. [00:09:35] Circadian rhythm disruption examples. [00:18:01] Shift work and health risks. [00:27:49] Circadian rhythm and body clocks. [00:34:36] Eating timing and sleep quality. [00:39:05] Balancing social and physical health. [00:45:31] Sleep-wake cycle and caffeine. [00:50:49] Sleep's impact on daily function. [00:54:31] Circadian rhythms and diabetes.

Stephanie Harrison is an expert in the science of happiness, author of the international bestseller New Happy: Getting Happiness Right in a World that’s Got It Wrong (2024), and creator of the new happy philosophy. In New Happy, Stephanie argues that the secret to happiness is helping others, and that by adopting this philosophy in our lives, we will be able to solve the world's toughest problems. Stephanie leads an international movement devoted to spreading the New Happy philosophy. Her organization, the New Happy, reaches millions of people around the world every month, offering award-winning art, a podcast, a newsletter, articles, and unique tools for building happiness. Stephanie speaks about happiness, culture, and leadership at companies around the world, and has been featured in publications including the New York Times, LA Times, Wall Street Journal, CNBC, Forbes, Fast Company, Oprah Daily, Harvard Business Review, BigThink, and more. She is a regular speaker at Fortune 500 companies and has been recognized as one of the top 25 global leaders in mental health. Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast LinkedIn @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast Links: Website Instagram LinkedIn Facebook TikTok YouTube Substack Book: The New Happy: Getting Happiness Right In A World That’s Got It Wrong (2024) Timestamps: [03:55] Old happy and its beliefs. [07:21] How worldview shapes happiness. [11:10] Paths to happiness. [18:14] Old happy vs. new happy. [21:28] Helping as the core of happiness. [28:54] Individualism and its consequences. [32:36] Autonomy and social connection. [34:44] Self-acceptance and perfectionism strategies. [38:01] Self-acceptance and personal growth. [42:49] Self-acceptance vs. perfectionism. [46:47] Happiness is shared.  

Sonya Looney is a World Champion mountain biker with nearly two decades of elite racing experience across 25+ countries, earning titles including 2015 World Champion and four times USA National Champion. Her unique background combines endurance sports with a deep expertise in positive psychology. She holds a Master’s in Applied Positive Psychology from the University of Pennsylvania and a Master’s in Electrical Engineering with a focus on neuroscience.   Driven by her passion for personal growth and well-being, Sonya focuses on helping high performers navigate perfectionism and balanced striving while cultivating vitality, purpose, and resilience. Known for her infectious energy and relentless curiosity, she is a National Board Certified Health and Wellness Coach dedicated to guiding others toward meaningful accomplishments – without burning out.   Through her work as a TEDx speaker, podcast host, consultant, writer, and professional speaker, Sonya brings her knowledge and experiences to life. As the host of the Grow the Good podcast, Sonya inspires listeners by diving into topics like grit, mindset, self-worth, purpose, success, and healthy striving.  Learn more and subscribe at flourishfmpodcast.com   Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast LinkedIn @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast Links: Website Instagram LinkedIn YouTube Facebook Twitter Grow the Good podcast Timestamps: 00:02:30 - Sonia's Background and Journey 00:05:00 - Interdisciplinary Approach to Well-being and Performance 00:07:00 - Defining Well-being and Balance 00:09:00 - Problems with Sacrificing Well-being 00:11:00 - The Role of Relationships in High Performance 00:14:00 - Mastery vs. Outcome-focused Goals 00:15:00 - Meaningful Accomplishment 00:18:00 - Social Contribution and Mattering 00:19:00 - The Dark Side of Meaningful Work 00:20:00 - Balancing Vitality and Meaningful Work 00:24:00 - Personal Fulfilling Goals vs. Meaningful Otherish Goals 00:25:00 - Building on the Initial Model 00:27:00 - The Six Striving Mindsets 00:29:00 - The Importance of Belonging 00:30:00 - The Role of Recognition and Self-acceptance 00:32:00 - Practical Advice for Finding and Maintaining Meaningful Accomplishments 00:33:00 - The Importance of Savoring and Celebrating Wins

Dr. Scott Barry Kaufman is a psychologist, coach, professor, keynote speaker, and bestselling author who is passionate about helping people with all kinds of minds live a creative, fulfilling, and self-actualized life. His early educational experiences made him realize the deep reservoir of untapped potential of students, including bright and creative children who have been diagnosed with a learning disability. He is among the top 1% most cited scientists in the world for his research on intelligence and creativity. Scott is a professor of psychology at Columbia University and director of the Center for Human Potential. He has also been a professor at the University of Pennsylvania and NYU. He hosts The Psychology Podcast which has received over 30 million downloads and is widely considered among the top psychology podcasts in the world.  Scott’s writing has appeared in The Atlantic, Scientific American, Psychology Today, and Harvard Business Review, and he is the author and editor of 10 books, the most recent of which is Rise Above: Overcome a Victim Mindset, Empower Yourself, and Realize Your Full Potential, published in April 2025.  Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast LinkedIn @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast Links: Website Instagram LinkedIn Facebook The Psychology Podcast Books  Timestamps: [00:01:34] What is a victim mindset? [00:03:52] Vulnerable narcissism in culture. [00:10:30] Honest love vs. victim mindset. [00:12:54] Victim mindset and self-actualization. [00:17:44] Victim mindset and empowerment. [00:20:43] Victim to self-esteem issues. [00:27:20] Collective victimhood and empowerment. [00:30:24] Malevolent intent in ambiguity. [00:34:07] Victim mindset in everyday life. [00:39:28] Virtuous victim mindset. [00:41:29] Final thoughts on human potential and growth.

Drew Ramsey, MD, is a leading board-certified integrative psychiatrist, best-selling author and leading proponent of nutritional psychiatry and mental fitness. He served as an Assistant Clinical Professor of Psychiatry at Columbia University, Vagelos College of Physicians and Surgeon for twenty years. He also founded the Brain Food Clinic in New York City, a digital mental health practice, and Spruce Mental Health in Jackson, Wyoming. Using the latest research along with decades of clinical experience, he hopes to help people improve their mental health and build resilient mental fitness. Drew is a sought-after speaker, conducts workshops nationally, and his work has been featured throughout the media. He co-hosts the Men’s Health Magazine series Friday Sessions and has delivered three TEDx talks, a video series with Big Think, and the BBC documentary Food on the Brain. His work and writing have been featured by The Today Show, CBS Sunday Morning, The New York Times, The Wall Street Journal, The Atlantic, Lancet Psychiatry, TIME and NPR. Drew’s books have helped establish nutritional psychiatry and explore the connection between food and mental health: the international best-seller Eat to Beat Depression and Anxiety (HarperWave 2021), now translated into 9 languages; the award-winning cookbook Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health (HarperWave 2016); the bestseller 50 Shades of Kale (HarperWave 2013), and The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood and Lean, Energized Body (Rodale 2011). His latest book is Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind (March 2025).  Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast TikTok @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast LinkedIn @flourishfmpodcast Links: Website Instagram Facebook Twitter LinkedIn Forthcoming book: Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind (March 2025) Podcast Timestamps: [00:03:36] Mental fitness and health. [00:09:53] Mental fitness and modern challenges. [00:10:24] Modern mental health strategies. [00:19:04] Lifestyle medicine and self-awareness. [00:24:05] Connection and mental fitness. [00:31:18] Nature's impact on mental health. [00:38:13] Hedonism vs. Eudaimonia. [00:45:07] Dopamine and pleasure balance. [00:55:03] Goals for mental health.

Dr. Lindsay G. Oades is an internationally acclaimed, multi award-winning well-being scientist, researcher, public policy strategist, educator and author. He is Deputy Dean and Professor of Wellbeing Science at the University of Melbourne. He has recently worked with UNESCO on the International Science and Evidence Based Education Assessment. He is former Director of Action for Happiness Australia and non-executive Director of the Positive Education Schools Association. He was awarded the Australian Government citation in 2013 for an outstanding contribution to student learning.   Lindsay’s major research contribution has been in well-being and mental health recovery. He developed a mental health recovery model – the Collaborative Recovery Model – which is a positive psychology coaching model, used to assist people with mental illness.    Lindsay is the author of six books, and over 150 journal articles and book chapters related to well-being, recovery and coaching. As a sought after speaker known to provoke thought, Lindsay has given keynote or invited presentations in 14 nations.    Learn more and subscribe at flourishfmpodcast.com   Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast TikTok @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast LinkedIn @flourishfmpodcast   Links: Website LinkedIn Twitter Google Scholar page Wikipedia page Forthcoming book: The Health and Well-Being Coaches’ Handbook (co-edited with Jonathan Passmore & Badri Bajaj) (Routledge, 2025) Book mentioned in episode: Psychological Recovery: Beyond Mental Illness (co-authored with Retta Andresen and Peter Caputi) (Wiley-Blackwell, 2011) Timestamps:   [02:12] Recovery model stages explained. [04:25] Importance of relationships for well-being. [09:25] Language's impact on wellbeing. [12:18] Well-being literacy framework. [18:31] Organisational language and wellbeing. [21:24] Mental illness vs. well-being. [28:48] Autonomy and agency in recovery. [37:46] Stages of collaborative recovery. [39:57] Collaborative recovery model in practice. [45:17] Human flourishing in education. [50:30] Central purpose of education. [54:29] Wellbeing literacy community.

Gretchen Rubin is one of today’s most influential and thought-provoking observers of happiness and human nature. She’s known for her ability to convey complex ideas – from science to literature to stories from her own life – with levity and clarity. Gretchen is the author of many books, which have sold millions of copies in more than thirty languages, and include five New York Times bestsellers: The Happiness Project, Better Than Before, The Four Tendencies, Happier at Home and Outer Order, Inner Calm. Her most recent book is Life in Five Senses. Gretchen is host of the popular podcast Happier with Gretchen Rubin, which has more than 220 million downloads, and is founder of the award-winning Happier app, which helps people track their happiness-boosting habits. Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast TikTok @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast LinkedIn @flourishfmpodcast Links: Website LinkedIn Instagram Twitter YouTube TikTok Facebook Course: The Happiness Project App: Happier Podcast: Happier with Gretchen Rubin Gretchen’s happiness quizzes Latest book: Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World (2023) New York Times bestseller: The Happiness Project: Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun (2009) Timestamps: 00:00 - Introduction to Gretchen Rubin 02:09 - Defining Happiness 06:04 - Practical Approaches to Happiness 08:18 - Key Elements for Building Happiness 12:37 - Feeling Good, Feeling Bad, Feeling Right, and Growth 18:13 - The Usefulness of Terms like Flourishing 23:25 - Happiness Doesn't Always Mean Feeling Happy 31:47 - Identifying Key Habits for Happiness 35:56 - Unorthodox Strategies for Happiness 40:06 - The Value of Repetition and Familiarity in Happiness

Oliver Burkeman is a British journalist, author, and speaker whose work focuses on productivity, time management, and finding meaning in our fast-paced world. He graduated from the University of Cambridge, where he studied Social and Political Sciences, informing his critical examination of societal expectations around productivity and success. Burkeman’s focus often centers on rethinking productivity and well-being, as he explores the limitations of traditional time management strategies in his popular book, Four Thousand Weeks: Time Management for Mortals, which has sparked broad interest for its unique perspective on finding balance in a finite life. His most recent book is Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts (2024), which offers a map for a liberating journey towards a more meaningful life, beginning with where we actually find ourselves, not with a fantasy of where we’d like to be. His unique approach has resonated with readers worldwide, and his regular newsletter, The Imperfectionist, delves into themes of productivity, mortality, and intentional living. Previously, Burkeman was a longtime columnist for The Guardian, where he explored the intersection of psychology and self-help. Learn more and subscribe at flourishfmpodcast.com Follow us: YouTube @flourishfmcast Instagram @flourishfmpodcast TikTok @flourishfmpodcast Twitter @flourishfmcast Facebook @flourishfmcast LinkedIn @flourishfmpodcast Links: Website Twitter Most recent book: Meditation for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts (2024)  Previous books: Four Thousand Weeks, The Antidote and Help!  Newsletter: The Imperfectionist Blog Timestamps: [01:57] Finite nature of our lives. [06:40] Imperfectionism as a solution. [09:34] Acceptance of human finitude. [12:51] The limits of optimization. [22:09] Being vs. doing in life. [29:30] Toxic productivity vs. healthy productivity. [30:33] Human discomfort with mortality. [35:27] Burnout and productivity relationship. [39:58] Dysfunctional attempts at spirituality. [43:25] Meaningful life and flourishing. [45:26] Confronting life’s finitude and discomfort. [50:54] The role of discomfort in growth. [53:08] Living a fulfilling and meaningful life.

Dr. Christopher Ryan, a renowned author and researcher known for his bestsellers 'Sex at Dawn' and 'Civilized to Death,' joins the discussion to challenge our understanding of modern civilization. He highlights the detrimental effects of social isolation and the impact of technology on mental health. Chris contrasts modern lifestyles with the communal values of hunter-gatherer societies, advocating for the importance of community and simplicity. He also encourages listeners to redefine 'enough' in a consumer-driven world, emphasizing personal autonomy and well-being.