The Brave Table with Dr. Neeta Bhushan

Hey there, Brave Table fam, thanks for being here! I am so excited to have with me today Nawal Mustafa—yes, it’s @thebraincoach! Nawal’s created a massive following on Instagram (gaining 1 million followers in just two years!), and once you check out her content, it’s easy to see why. As a fellow highly ambitious brown woman in the mental health space, it only made sense to bring her on the show.  After immigrating to Canada from Pakistan as a teen, Nawal began to notice the challenges first-generation immigrants face at home. While society overall doesn’t favor ‘low’ emotions like sadness and fear, it can be especially tough for immigrant children whose parents sacrificed so much to provide their kids with better lives. As immigrant children, we are often told to keep our feelings to ourselves and suppress our emotions, but Nawal is committed to reframing the story.  A Ph.D. Candidate in Neuropsychology, Nawal is using her education, experience, and platform to be a voice for healthy emotional expression, coping with anxiety, and improving family relationships with boundaries, compassion, and empathy. We share some of our own experiences and guide you through practices and tools you can use to build your emotional resilience and create a ripple effect on those around you.  What you’ll get out of this episode… - What is emotional regulation, and why is it important? - How to normalize ‘unpleasant’ human feelings like sadness and anxiety - Having grace and empathy towards your parents, especially in immigrant families - Tools for teaching emotional regulation to your kids - Tips on setting effective and loving boundaries in relationships, in particular with family members - How to identify when a boundary has been crossed - Understanding and communicating your attachment style and emotional needs to others - Identifying physical symptoms in the body as a reflection of your emotional state - How to cope with anxiety - Normalizing taboo topics and difficult conversations If you loved this episode, make sure you check out… - Nawal’s Instagram at www.instagram.com/thebraincoach  - More on attachment styles with Silvy Khoucasian https://podcasts.apple.com/us/podcast/silvy-khoucasian-understanding-your-attachment-styles/id1608226580?i=1000568718289  - Ghosting & Setting Boundaries: What Does It Really Say About You https://podcasts.apple.com/us/podcast/ghosting-setting-boundaries-what-does-it-really-say/id1608226580?i=1000558858100  - Healing Generational Trauma & Breaking Free From Asian Immigrant Parents https://podcasts.apple.com/us/podcast/healing-generational-trauma-breaking-free-from-asian/id1608226580?i=1000553426419  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all.   

OMG, Brave Table fam. I'm officially in my 40th decade of life! Wheeew, what a ride it's been. In this episode, I reflect on the ups and downs, honor those who were by my side through it all, and share the lessons I've learned.  This is all about new beginnings. Every single day—whether it’s your birthday or not—you get the opportunity to choose. To choose to let go of what no longer serves you. To choose play and adventure and joy. To choose growth, evolution, and stepping into the truest, most unapologetic version of yourself.  This episode is coming to you from Estonia, which feels appropriate since my first time in Europe was exactly 20 years ago. Right after I lost my dad, I ventured to Rome to find myself again. And now here I am, and life has really come full circle since then—join me as I reflect on it all and share my insights that I hope will inspire you.   What you’ll get out of this episode… - The importance of travel and adventure to find joy in life again - A little bit about Stoicism and how it changed my perspective on life - How to find lessons in sucky human moments - Cultivating patience and gratitude for every season - Building your audacious resilience and stepping into your true essence - Honoring every relationship you’ve had, for better or for worse - The power in being vulnerable and brave  - Using your birthday as a personal ‘checkpoint’ and time of renewal If you loved this episode, make sure you also check other episodes like...  - Being Brave in Putting Yourself out There, Even When Facing Rejection https://podcasts.apple.com/us/podcast/solocast-being-brave-in-putting-yourself-out-there/id1608226580?i=1000565947731  - A Journey Back to Loving Yourself with Dr. Mariza https://podcasts.apple.com/us/podcast/dr-mariza-snyder-a-journey-back-to-loving-yourself/id1608226580?i=1000563258513  - Navigating Divorce, Grief, Loss, & Motherhood with Daniela Woerner https://podcasts.apple.com/us/podcast/daniela-woerner-navigating-divorce-grief-loss-motherhood/id1608226580?i=1000559966091  The greatest birthday gift you could give me? If you're loving The Brave Table, let me know by leaving a 5-star review on iTunes or Spotify! I appreciate you all so much!

Welcome back Brave Table, fam! Joining me today is my dear pal Aaron Alexander — he’s a manual therapist, movement coach, host of the incredible Align Podcast show, and author of The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life. As you can probably guess, we’re going to talk about all things alignment, both in the physical and emotional body, and how the two are connected.  You know that feeling when you walk into a room, and you can sense where someone is at based on their body language? That’s the type of energy we’ll be exploring in this episode. Plus, what the aches, tension, and pains in our physical body tell us about our inner emotional state, some exercises you can do to readjust, and more tips and insights on posture, somatics, rolfing, and so much more! There are lots of laughs and things to ponder in this episode, BT squad, so buckle up!  While you listen, pay attention to your own body and notice anything it’s telling you about where you might be out of alignment, and feel empowered by Aaron’s method to make some changes! What you’ll get out of this episode…. - A deep dive into the mind-body connection and how stagnant emotions show up in our physical body - What is rolfing, and how it can help your body get into alignment - What someone’s posture can tell you about their inner state - Understanding archetypes and how finding our archetype can show us what we need to balance ourselves out - The importance of having compassion for yourself and others - Recognizing the masks and facades we wear for others (and how these are reflected in our body language)  - The relationship between body language and your inner child If you loved this episode, make sure you check out…  - Aaron’s website at https://www.alignpodcast.com/  and find him on Instagram at https://www.instagram.com/alignpodcast/  - Alignment exercises on Aaron’s YouTube channel https://www.youtube.com/c/AlignPodcast  - Books by the founder of osteopathic medicine, Andrew Taylor Still https://www.amazon.com/Books-Andrew-Taylor-Still/s?rh=n%3A283155%2Cp_27%3AAndrew+Taylor+Still  - More on health and wellness with Jovanka Ciares https://podcasts.apple.com/us/podcast/jovanka-ciares-reclaiming-wellness-in-living-your-best/id1608226580?i=1000561550315 - A journey back to loving yourself with Dr. Mariza Snyder https://podcasts.apple.com/us/podcast/dr-mariza-snyder-a-journey-back-to-loving-yourself/id1608226580?i=1000563258513  - How to awaken the artist within with Garrain Jones https://podcasts.apple.com/us/podcast/garrain-jones-how-to-awaken-the-artist-within/id1608226580?i=1000564809879  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all.

OMG BT squad, we've arrived! Our 50th episode! Thank you so much for joining me on this journey so far. It's been a whirlwind of powerful, magical, messy, moving, and BRAVE conversations with so many amazing guests. I couldn't be more grateful! Helping me to celebrate this milestone is my sweet soul sister Silvy Khoucasian. Silvy has leveraged her Master's Degree in psychology to become a highly sought-after Relationship Coach, diving deep into topics like attachment styles, boundaries, and creating agreements in relationships.  Silvy's boundary work started during her acting days when a love scene caused a visceral reaction in her. She recognized how she never felt safe enough to be vulnerable and began to work through her shame. Today, she teaches others how to do the same — and you're getting what feels like a free relationship coaching session from this episode! Seriously fam, this chat is so juicy and insightful. I learned SO much from Silvy, and I know you will too. Let's get into it!Here’s a sneak peek of what you’ll get out of this episode…  - The root cause of shame (it’s probably not what you think) - Why shame is one of the most challenging and complicated emotions for us to deal with  - Intellectual shame versus embodied shame - what’s the difference?  - The distinction between healthy shame and chronic shame - The 4 attachment styles, how to determine yours, and how attachment styles relate to your inner child - Which attachment styles tend to pair off in relationships and how to work with yours - How to create agreements in your relationships  - A framework for setting boundaries, regulating your nervous system, and creating more spaciousness in your life If you loved this episode, make sure you check out… - Check out Silvy’s website at https://silvykhoucasian.com/ and find her on Instagram at https://www.instagram.com/silvykhoucasian/  - Sign up for her newsletter here ​​https://silvykhoucasian.com/newsletter/  - How to do the work and begin healing https://podcasts.apple.com/us/podcast/solocast-how-to-do-the-work-and-begin-healing/id1608226580?i=1000566801227 - Healing your inner child & family relationship dynamics with Marine Selenee https://podcasts.apple.com/us/podcast/marine-selenee-healing-your-inner-child-family-relationship/id1608226580?i=1000564510112  - Love and healing with Shayoon https://podcasts.apple.com/us/podcast/shayoon-trusting-love-healing-and-creating-your-own/id1608226580?i=1000557080386  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all. 

Hey hey, Brave Table fam! Today’s episode is about all things family, adventure, and fun! It’s summer — the season for exploring. It’s also my birthday in July, and for the first time since before the pandemic, the fam jam and I are heading to Europe to see our Global Grit community in person!  I’m so excited but also gearing myself up to embrace all the unknowns that come with travel (with two kiddos in tow! Eeek!) Join me on this wild ride as we venture into a new season of expansion, learn how to be more nimble in our plans, and embrace all the beauty and craziness of the journey. What you’ll get out of this episode… - How to play with your masculine and feminine aspects (having structure versus being in flow) - Learning to let go when you’re typically type-A and like to have everything planned/be in control - How to use the summer months as a time to expand and explore - Using your core values as anchors and applying them to everything you do - Travelling with kids, adjusting to new environments, and embracing uncertainty - Breaking out of your routine as a means of growth If you loved this episode, make sure you check out… - More on motherhood with Davana May https://podcasts.apple.com/us/podcast/davana-may-trusting-your-power-as-a-mother-and/id1608226580?i=1000559323336  - On parenthood and being a father with Ajit https://podcasts.apple.com/us/podcast/ajit-nawalkha-part-2-on-parenthood-and-being-a-father/id1608226580?i=1000551026806  - The power of community and connection with Erwin Valencia https://podcasts.apple.com/us/podcast/erwin-valencia-the-power-of-connection-in/id1608226580?i=1000562182397  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all. 

Brave Table fam, welcome back for another super juicy episode today with my dear soul sister Ashley Stahl. This woman is wise beyond her years — a total wordsmith whose incredible life experiences have provided her with many profound lessons and insights, which she shares with us today.  Ashley went from counterterrorism professional to career coach, journalist, TEDx Talk speaker (one of the most-watched of all time!), and author of the bestselling book, You Turn: Get Unstuck, Discover Your Direction, and Design Your Dream Career. In this chat, Ashley cracks her heart open as she takes us through her egg-freezing journey and offers poignant reflections for anyone considering doing it themselves. We also talk about the power of following your intuition (and why so many of us lose touch with it), the sneaky ways family dynamics shape your beliefs, and how to be present with your thoughts and feelings and make the YOU-turn back home to yourself.  What you’ll get out of this episode…. - The reasons why you get cut off from your intuition  - Exercises to help you strengthen your intuition and discover what you actually want - Family dynamics and what the environments you grew up in tell you about your beliefs - How to notice when and where you are being your most authentic self, and how to capture and leverage it - Advice for slowing down so you can make intentional decisions in life (and not have to go back and clean up messes later)  - What actually happens in the egg-freezing process (I share my own story of researching the experience, too)  - Why your problems have to do with how you feel about certain situations and how to reframe your circumstances If you loved this episode, make sure you check out…  - Ashley’s website at https://www.ashleystahl.com/ and find her on Instagram at https://www.instagram.com/ashleystahl/ (and make sure you check out her egg-freezing highlight)  - Watch her Tedx Talk and hear her absolutely chilling story about being held hostage https://www.youtube.com/watch?v=bRtBHF-WPpM  - Grab a copy of her book https://www.amazon.com/You-Turn-Unstuck-Discover-Direction/dp/1950665690 - The Hoffman Institute (which Ashley talks about going to at the beginning of the episode) https://www.hoffmaninstitute.org/  - More on healing family trauma https://podcasts.apple.com/us/podcast/healing-generational-trauma-breaking-free-from-asian/id1608226580?i=1000553426419  - More on following your intuition with Amber Rae https://podcasts.apple.com/us/podcast/amber-rae-exploring-the-art-of-creativity-the/id1608226580?i=1000565344139  - Taking Ownership of Life Circumstances by Reframing Your Reality To Make It Work for You with Emily Hirsh https://podcasts.apple.com/us/podcast/emily-hirsh-taking-ownership-of-life-circumstances/id1608226580?i=1000566487215  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all. 

Hi Brave Table fam, thanks for joining me for today's episode, which is more like a mini-workshop. Make sure you have a pen and paper handy because my guest Sam Horn has basically delivered a free mastermind in this conversation. She drops SO many gems on how to develop your business mindset to grow a brand that solves problems, centers YOU as its greatest asset, and compensates you for your gifts. Major wins all around! Sam is the CEO and Founder of the Intrigue Agency, which helps entrepreneurs and business leaders scale their income and influence in a respectful and compelling way. Sam's work has been featured in publications like The New York Times, Fast Company, BusinessWeek, Forbes, INC, and Huffington Post, and her books have been praised by thought leaders like Stephen, Covey, Tony Robbins, and Miki Agrawal. She is a total communication wizard, known for her repeatable, re-Tweetable one-liners (which you get the honor of hearing in this ep!) Some of the juicy nuggets you'll get out of this episode… - 3 easy steps to creating a 60-second sales pitch and turn into a million-dollar business idea - Leveraging your unique experiences to solve problems for others - Making yourself the main character in your story and not sacrificing your true self for the sake of others  - How to share your intellectual capital  - Finding your gifts and getting compensated for them  - How to make yourself stand out  - All the magic that can happen when you stay in alignment with your true self - Motivation for anyone who is writing a book or working on any sort of passion project they want to release into the world  If you loved this episode, make sure you check out…  - Sam’s website at https://samhorn.com/ and find her on Instagram at https://www.instagram.com/samhornintrigue/  - How to stand up to naysayers, cancel culture & rebuilding with passion with Miki Agrawal https://podcasts.apple.com/us/podcast/miki-agrawal-how-to-stand-up-to-naysayers-cancel-culture/id1608226580?i=1000555439013  - Telling the story of your inner artist with Garrain Jones https://podcasts.apple.com/us/podcast/garrain-jones-how-to-awaken-the-artist-within/id1608226580?i=1000564809879  - Emily Williams & the money mindset you need for real success https://podcasts.apple.com/us/podcast/emily-williams-the-money-mindset-you-need-for-real-success/id1608226580?i=1000558608535  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all. 

Hey hey, Brave Table fam, thanks for joining me for today's solocast where I share how to be unapologetically YOU.  I'm going to be doing my first in-person talk in over two years soon (eek!), and it got me thinking about how we assign our own worth. When people come to see me talk, I want to ensure they get value from what I have to say, which can feel like a lot of pressure! I realized this isn't unique to me or speaking in front of an audience. We all have an opinion worthy of being shared, and using your voice to be yourself is often what will catapult you into your next juicy adventure. But sometimes, you might get too in your head and think "no one cares" or wants to hear it.  So let's get into it. This episode is for anyone who has been shying away from speaking up, who thinks they need to be an expert in something to offer value to others (hint: you do NOT!), or anyone who feels the pressure of being a perfectionist (recovering perfectionist here, I gotchu!) and thinks they need all the answers before stepping into their next chapter.  What you'll get out of this episode… - An exercise for learning what you are apologetic about and how to stand your in power - How to transmute the feeling of being nervous into excitement  - Advice for anyone looking to launch into their next project or business idea on how to take the leap (even when you don’t feel fully ready) - Being flexible and open to changing your mind - How to find your worth without having to be perfect - Doing things you love for the sake of what you love (and just not for reward)  - And much more! If you loved this episode, make sure you also listen to… - Being Brave in Putting Yourself out There, Even When Facing Rejection https://podcasts.apple.com/us/podcast/solocast-being-brave-in-putting-yourself-out-there/id1608226580?i=1000565947731  - More on stepping into your highest self with Sahara Rose https://podcasts.apple.com/us/podcast/sahara-rose-pursuing-your-dharma-to-be-your-highest-self/id1608226580?i=1000551753870  - Doing what you love with Garrain Jones https://podcasts.apple.com/us/podcast/garrain-jones-how-to-awaken-the-artist-within/id1608226580?i=1000564809879  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all. 

Hey, Brave Table fam! I have a MAJOR episode for you. I used to run home to catch this man on Total Request Live (all you Millennials know what I’m talking about). My guest today is Quddus — yup, the TRL host who took over for Carson Daly, the man responsible for getting Kanye West on MTV, and the interviewer of choice for celebrities like Chris Rock and Beyonce — among tons of other accolades and accomplishments like being featured in Vice Magazine, Time, and TedX.  Today, Quddus is a Master Coach, the Founder of The Creator Incubator, and about to write his first book and launch his podcast. We follow the thread that took him from a pop culture icon on our TV screens to a mentor for creatives, artists, and entrepreneurs. Plus, he shares the incredible stories he experienced on his journey (like his aha! moment on live TV with Kanye…) Quddus shows us that when you trust your gut instincts, even when it doesn’t make sense at the time, magic happens. I’m certain this conversation will inspire you to follow your intuition, even if it means abandoning the life you’ve created for one that’s more aligned with who you are and what you believe.    What you’ll get out of this episode… -  The story of Quddus’s intercultural upbringing, his family dynamics, and how he went from being a kid with a passion for music living in Toronto to an international star on MTV -  How to trust your inner voice, even when it means walking away from your current success -  How to have tough conversations and the breakthrough moments they can provide -  Trusting that you will always be in the right place, at exactly the right time - Getting over your imposter syndrome - How to harness the power of social media to create a platform for yourself, and use it for good - The value of staying true to your core values, and not just chasing likes and clicks - Actionable advice to use for your personal brand - Healing through divorce and sudden life changes If you loved this episode, make sure you check out…  - Visit www.quddus.co for more on his book and podcast, and find Quddus on Instagram at https://www.instagram.com/quddus/  - Listen to his Ted Talk and get a behind-the-scenes look at what happened with Kanye https://www.youtube.com/watch?v=KwTZwp_f5x4 - Trusting your intuition with Daniela Woerner https://podcasts.apple.com/us/podcast/daniela-woerner-navigating-divorce-grief-loss-motherhood/id1608226580?i=1000559966091  - More on embracing the duality of emotions https://podcasts.apple.com/us/podcast/solocast-embracing-the-duality-of-our/id1608226580?i=1000565132212  - How to have tough conversations https://podcasts.apple.com/us/podcast/ghosting-setting-boundaries-what-does-it-really-say/id1608226580?i=1000558858100  - Check out the book Quddus is reading https://www.amazon.com/Shoe-Dog-Memoir-Creator-Nike/dp/1501135910 Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all. 

Hey, Brave Table fam, welcome back. I’m so happy you’re here! Alright, I'm sure you remembered me talking about my transformational experience with plant medicine and psychedelics in previous episodes, and today we are diving in deeper. I couldn't think of anyone better to have this chat with than my dear Latina soul sister, Joa Rivas, who you might know as Joa Fitness. What you’ll get out of this episode…- Powerful stories of overcoming loss, challenging transitions, resilience, and finding peace within - The beauty of ayahuasca and how plant medicine can help you heal past traumas - Meditation and breathing techniques you can use today to help you rebalance and recenter - How to cultivate more empathy for others - Finding closure in past relationships, even when you are no longer in communication with the person - Lessons and reflections on death and what it can teach us about life - The value in believing in yourself and tapping into your greatest potential Born in Caracas, Venezuela, Joa left her hometown at just 19 years old in search of a better life. Today, she is a Toronto-based elite fitness trainer, transforming lives through her programs. She teaches yoga, pilates, and Tai chi, taking a holistic approach to well-being that focuses on emotional and spiritual health in addition to physical.  Joa and I met during an ayahuasca ceremony in Toronto. Instantly, we felt a deep connection to each other—not only because of our shared experiences but also our eerily similar life paths. We are both familiar with devastating and unexpected losses and went through (and survived) abusive relationships.  We dive into many brave topics, including death & grieving (literally and metaphorically), the therapeutic potential of plant medicine, and finding unshakeable peace within yourself (and with those who have wronged you).  Some truly touching and moving stories await you, Brave Table squad — tune in to hear what lessons Joa's wisdom can offer. I hope Joa’s stories will prompt you to reflect: what lessons have you learned through a loss in your life? If you liked this episode, make sure you check out… - The episode on my ayahuasca experience. - Check out Joa’s website at https://www.joafitness.com/ - Find her on Instagram at https://www.instagram.com/joafitness/  - For more on Family Constellations, which Joa mentions in this episode, listen to ​​Marine Selenee: Healing Your Inner Child & Family Relationship Dynamics https://podcasts.apple.com/us/podcast/marine-selenee-healing-your-inner-child-family-relationship/id1608226580?i=1000564510112  - More on healing generational trauma https://podcasts.apple.com/us/podcast/healing-generational-trauma-breaking-free-from-asian/id1608226580?i=1000553426419  - Get more wellness techniques from Jovanka Ciareshttps://podcasts.apple.com/us/podcast/jovanka-ciares-reclaiming-wellness-in-living-your-best/id1608226580?i=1000561550315  Thanks for listening, and I hope you loved this episode! If you did, please consider leaving a 5-star review to help others find and benefit from the show.  After you do, send a screenshot of your review to support@globalgrit.co to receive my course on Emotional Mastery as my FREE gift to you. Thanks for helping us get to 100 reviews this month! So grateful for you all.