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Wine Road: The Wine, When & Where of Sonoma CountyEpisode 231 - Michael Haney, Executive Director of the Sonoma County Vintners Podcast Title: Wine Road - Episode 231 Hosts: Marci Gordon & Beth Costa Guest: Michael Haney, Executive Director of Sonoma County Vintners Highlights: Introduction & Sponsors: The podcast is supported by Ron Rubin and River Road Family Vineyards and Winery, known for their Chardonnay and Pinot Noir. Guest Spotlight: Michael Haney discusses his role and the vibrant wine culture in Sonoma County. Taste of Sonoma Event: A premier wine event held at Kendall Jackson Wine Estates and Gardens. Features over 100 wineries, world-class food, and a re...2025-07-1825 min
Mind. Body. Sleep.®Stuck in the Research Loop w/ Michelle Weil | Ep 57Stuck in the research loop with insomnia?You’re not alone.When sleep becomes unpredictable, researching feels like the best thing you can do. Because at least you're doing something… right?But what if that something is quietly reinforcing the very problem you’re trying to solve?In this episode, Beth and Michelle talk about why it’s so easy to get trapped in the research loop, and why it’s so hard to get out.Listen as we explore:Why researching creates the illusion of safetyHow it k...2025-07-1730 minMind. Body. Sleep.®Relinking Wakefulness | Ep 56Have you ever wondered what actually makes insomnia recovery possible? In this episode, I talk about exactly that. We explore one of the most hopeful principles of neuroplasticity — and why it’s the reason getting beyond insomnia isn't just possible… but inevitable when you understand how the brain works.The human brain has the amazing capacity to change associations and shift links.And truly, is there anything more miraculous than that?In this episode, you’ll learn how:Your responses play a key role in rewiring...2025-06-2614 minMind. Body. Sleep.®“You Don’t Have to Heal Everything to Sleep Again” — Liz’s Story | Ep 55I had such a lovely time sitting down with Liz, a psychotherapist and alum of the Mind. Body. Sleep. mentorship.Not only did Liz make it through insomnia herself, but she stayed active in the community to support others still on their way.Like so many of us, she tried everything:Impeccable sleep hygieneCBT-ISleep medsBut the more she tried, the more fear crept in.Not just a fear of not sleeping, but a fear of fear itself.Which is such a common part of this journey.2025-06-0532 minMind. Body. Sleep.®How to Overcome Doubt and Keep Moving Forward | Ep 54Let's talk about doubt. Doubt is something every single person on the recovery path deals with, and I was no exception.In this episode, we take a deeper look at what doubt really is, why it feels so powerful, and how to shift your relationship with it so it no longer holds you back.Come with me and learn: 1. What’s actually driving doubt (hint: safety!), and why it’s a normal part of the human experience.2. The two kinds of doubt, and why...2025-05-2213 minMind. Body. Sleep.®The Innocent Mindset That Kept Me Stuck (for years) | Ep 53Today I’m talking about a mindset that quietly fueled insomnia and kept me stuck for years. This mindset can create pressure, anxiety, and an endless loop of trying to "get it right."If you're feeling stuck... overwhelmed... wondering why your brain still won't let go — this might be a part of the picture.Tune in to explore the quiet beliefs that keep this loop alive, and how to shift out of it for good.Enjoy! 🧡Connect with Beth: 👉 Instagram Work with Beth...2025-05-0811 minMind. Body. Sleep.®What Traditional Advice Gets Wrong About Insomnia | Ep 52It was such fun to sit down with Richard Wills MD, resident sleep coach in the Mind. Body. Sleep. Mentorship, to discuss why conventional advice often misses the mark when it comes to insomnia. Tune in to hear:The only two factors that truly influence sleepWhy CBT-I can backfire (even though it's considered the "gold standard")How rigid, rule-based systems can actually increase anxietyWhy more effort keeps you on the hamster wheel if fixesHow simple education becomes life-changing when it targets the real issueThis c...2025-04-1726 min
In the WorksDiscipleship Mini-Conference Part 1In this week's episode, we go back to our Fulfill Your Ministry Workshop and hear from Beth Smith's teaching in Session 1.2025-04-0728 minMind. Body. Sleep.®3 Quantum Shifts For Insomnia Recovery | Ep 51This episode is a little science, a little woo, and a whole lot of HOPE.If you’ve ever felt like the harder you try to sleep, the more impossible it becomes — you’re not alone.In this talk, Beth breaks down:Why paying so much attention to sleep makes it less likely to happenHow multiple sleep realities already exist (yes, even the peaceful one!)Why working through sleep anxiety requires looking at the whole versus just the partI loved working on this episode.2025-04-0317 minMind. Body. Sleep.®"There's Tremendous Power in Letting Go" — Mike's Hope Story | Ep 50Mike spent months fighting with sleep.Melatonin? Nope.Sleep hygiene? Not the magic answer.CBT-I? Let’s just say it had him sitting in the dark, petting his cat, calculating his “sleep score” like a mathematician.The more he tried, the worse things got. Until he realized something HUGE — the best way to control sleep is to not try and control it.This episode is packed with powerful insights you don’t want to miss:“I found tremendous power in letting go.”“I don’t need that much to recov...2025-03-2037 minMind. Body. Sleep.®How to Deal with Scary Health Information | Ep 49Our world is FLOODED with health advice. And not all of it is helpful.Especially if you're recovering from insomnia. You're going along, working your way back to peaceful sleep, and then BAM! Another scary statistic shows up.And you feel that old fear rise to the surface again. So, what can we do?In this episode, I answer that very thing.Listen in and learn:How overexposure to health information just fuels anxietyWhy avoiding ALL sleep discussions isn’t th...2025-03-0614 minMind. Body. Sleep.®Belief or Behavior: Which Comes First? w/ Michelle Weil | Ep 48This week I had the absolute pleasure of sitting down with Michelle Weil, fellow sleep coach (and dear friend), to discuss a powerful question in the insomnia recovery process:Does belief shape behavior, or does behavior shift belief?And why does it even matter?Well, if you're struggling insomnia, you've probably got some unhelpful beliefs about sleep that aren't even true.Do any of these thoughts feel like unshakable facts?"I'll never recover.""My body is broken.""I'm the one person who can't...2025-02-1341 minMind. Body. Sleep.®The ONE Simple Sentence That Got Me Through Recovery | Ep 47What if insomnia recovery didn’t have to be awful?What if it could be one of the most interesting things you ever experience?For me, it was. And it can be for you, too.In this episode, I share the one sentence that transformed my recovery and why I still rely on it today.This simple sentence helped me:Embrace curiosity about my experienceReduce judgmentCreate some distance between myself and anxietyShift from fixing to understandingRecovery, like life, doesn’t have to be a constant struggle. It can be a...2025-01-3007 minMind. Body. Sleep.®Why Do I Fall Asleep Right Before I Have to Get Up? | Ep 46When I had insomnia, I’d toss and turn all night, only to fall blissfully asleep right before the alarm went off.Even more strange, I’d stay awake all night, but then magically fall asleep during my 10-minute snooze alarm.So what gives?Well, it’s not as strange as it might seem. In fact, it makes perfect sense.Tune into this episode to understand why this happens and how “less is more” when it comes overcoming insomnia.Enjoy!Connect with Beth Kendall: 👉 Instag...2025-01-1613 minMind. Body. Sleep.®Jennifer’s Powerful Path Out of Insomnia | Ep 45It was an absolute pleasure to sit down with Jennifer, another Mind. Body. Sleep. graduate, to discuss her transformative journey through insomnia. She candidly shares the two factors that LED to her struggle, and the breakthroughs that finally helped her out.On releasing pressure around sleep:"The whole time I was like, ‘Is this physical? Is it hormonal? I need to take a pill.’ But when the pressure was off, I slept. That was really eye-opening for me."She also shares her many insights on:The combination of challenges that chan...2025-01-0231 minMind. Body. Sleep.®Insight vs. Intellect | Ep 44Understand all the concepts intellectually but still struggle to sleep?Wondering what you’re missing?Feel like you just need that one magical piece of information that's going to make it all click?Then this episode is for YOU.Not only do I share my own personal story of how the bees RADICALLY changed my life. But I also break down why recovery isn't just about intellect — it's about insight. It's about seeing things differently. Tune in to learn:The difference between intellectual understanding and e...2024-12-1919 minMind. Body. Sleep.®How Kim Turned Nighttime Dread into Peaceful Sleep | Ep 43Kim’s journey from being a naturally great sleeper to battling insomnia is a raw, real, and deeply inspiring story.Always a champion sleeper, Kim faced her first bout of insomnia after becoming a new mom and experiencing a “perfect storm” of stress, hormonal changes, and personal challenges.A fear of not sleeping took over, leading her into the insomnia trap where sleep became an effort versus just a natural biological process.In this episode, Kim talks about:How letting go of rules turned out to be the best ruleHow refr...2024-12-0540 minMind. Body. Sleep.®Has Sleep Become a Battle? | Ep 42The wildest thing about sleep is that the more we battle it, the further we get from it.Today's podcast episode explores why insomnia feels like a battle for so many, and why that mindset might be holding you back.I spent most of my life wrestling with insomnia, believing that if I just tried hard enough, I could overcome it.Imagine my surprise to learn it was the exact opposite of that.Sleep isn't something we overcome. It’s something we allow.In fact, seeing it as...2024-11-1416 minMind. Body. Sleep.®Breaking Up with Insomnia | Ep 41In this episode, I’m talking all things metaphors and what it looks like to break up with insomnia.It’s not about quick fixes (they don't work anyway). It’s about unraveling the deep neural pathways that keep us stuck.The journey out of insomnia, much like moving on from love, is messy and nonlinear.It's very up and down. One day, progress feels real. The next, it’s like: “When am I ever going to over this??”But as we rewire our brains, life gets bigger, and insomnia get...2024-10-3114 minMind. Body. Sleep.®The ONE Simple Tool That Gets Rid of Sleep Anxiety | Ep 40Is there anything worse than watching the clock tick by hour by hour when you can't sleep?I don’t think so.Time caused me a tremendous amount of suffering when I was going through insomnia. Because I put a timeline on practically EVERYTHING related to sleep.My goal with this podcast is to inspire you to think differently about time.Because time and sleep just aren’t a great mix any way you slice it.Tune in to hear:How the Greeks think about time (and...2024-10-1713 min
Facilitating on PurposeWhat Great Facilitation Feels Like with Khari McClellandIn this episode, Beth Cougler Blom talks with Khari McClelland about his path to becoming a facilitator and what defines great facilitation. Khari reflects on a transformative camp experience that sparked his passion for this work and shares his thoughts on the power of presence, curiosity, and navigating discomfort. He emphasizes the role of facilitators in setting the tone and creating spaces that honour participants’ experiences. Beth and Khari also discuss: the importance of flexibility and adapting to the group's needs how facilitation is like music, with rhythm, pacing, and composition facilitating across cultures with humility an...2024-10-0949 minMind. Body. Sleep.®How Majken Shifted Her Focus and Left Insomnia Behind | Ep 39In this beautiful interview, Majken opens up about her experience with insomnia, which started in her early 20’s after a stressful life event.She tried all the traditional avenues over the years including medication and CBTI.But insomnia kept coming back.As a new mom, her sleep struggles resurfaced and eventually Majken found her way into the mentorship.Tune in to hear:How she learned to focus on her responses (rather than trying to fix her sleep), and how this allowed insomnia to gradually loosen its gr...2024-10-0332 minMind. Body. Sleep.®Sleeping with a Bed Partner Again | Ep 38When you have insomnia, even minor sleep disruptions feel GIGANTIC in the mind.I could hear a pin drop two rooms over.And the reason? A complete mystery to me.I had no idea.Which only made my brain freak-out WORSE.There had to be something seriously wrong with me.But I have good news.If you’re someone who notices every noise, every movement, every sleep disruptor known to man...There is absolutely nothing wrong wi...2024-09-1915 minMind. Body. Sleep.®How Arelys Beat Insomnia and Found Trust in Her Body Again | Ep 37Arelys’ struggle with insomnia began on a family vacation when she found it hard to sleep at a noisy Airbnb. Upon returning home, she thought her sleep would return.But that’s not what happened.Instead, she went through many more months of struggle trying desperately to understand what was going on with her sleep.Finally, she found the mentorship and while skeptical at first, she soon realized that it’s entirely possible to recover from insomnia.In this episode, Arelys shares her journey:From being a good sleeper her whole...2024-09-0532 minMind. Body. Sleep.®David Goggins and Getting Through the Speed Bumps | Ep 36If you’ve ever had the disheartening experience of sleeping better for a while, only to fall “back” into insomnia, this one’s for you.Today I’m talking all about speed bumps.And I’m doing it through the lens of David Goggins.Because here's the thing about speed bumps … they’re normal.Not only normal, but necessary.We can’t really recover without them.Tune in to hear:Why speed bumps are an important part of the processSome of the sneaky thoughts 2024-08-2215 minMind. Body. Sleep.®Sleep Efforts and Why They Matter | Ep 35When you have insomnia, sleep can feel like a nightly battleground.The harder we try to fix it, the more elusive it becomes. Insomnia is driven by the very efforts we make to escape it.So many people (myself included) get caught in a cycle of trying everything — different teas, blackout curtains, sleep apps — only to find that these efforts just contribute to the problem.It’s incredibly frustrating.You might feel completely alone in this, but I assure you, you’re not. Many people share this struggle. The good new...2024-08-0818 minMind. Body. Sleep.®Breaking Free from the Sleep Med Struggle w/ Aly Hansen | Ep 34Sleep meds or not, this episode is a MUST listen.My friend and fellow sleep coach Aly Hansen gives us a raw and honest look at her sleep med struggle and shares the final piece of the puzzle that set her free.If you have a love/hate relationship with sleep meds...If you feel a pang of guilt every time you take them...If you’re terrified you’re going to be on them forever...This episode is for you.Listen and learn:How...2024-07-2534 min
Family Twist: A Podcast Exploring DNA Surprises and Family SecretsAdoption and Identity: A Path from Self-Harm to Self-HealingHow does growing up as an Asian adoptee in a white family influence mental health and identity?This episode delves into Joey's personal story of being a Japanese adoptee raised by a white woman, exploring how his experiences with identity, trauma, and belonging led him down a path of drug use and self-harm. Joey and Beth share their candid journey through various healing pathways, offering valuable insights for families navigating similar challenges.Adoption and Identity: A Path from Self-Harm to Self-HealingMain BenefitsUnderstand the unique struggles faced by transracial adoptees and...2024-07-1630 minMind. Body. Sleep.®Why Did My Sleep Pattern Suddenly Change? | Ep 33Have you gone from struggling to fall asleep to suddenly waking up during the night? Or maybe you used to wake up early, and now you can’t fall asleep? What gives?Rest assured, nothing has gone wrong and it's all a normal part of the recovery process.In this episode, I break down why insomnia patterns can sometimes shift and why it actually makes a lot of sense. Tune in to learn: The brain's intention behind altering sleep patterns Why changing sleep patterns indicate a powerful brain Personal anecdotes from m...2024-07-1111 minMind. Body. Sleep.®"Neurons That Fire Together, Wire Together." | Ep 32Most people view insomnia as a SLEEP problem — an unrelenting beast that wreaks havoc on life.But I see it differently...Yes, insomnia is a problem. But it's mostly just a PATTERN.A looping survival response running on replay.In this episode, I dive deep into conditioned responses — how they work and what they have to do with insomnia.Tune in to learn:• The simple theory behind conditioned responses• Our amazing ability to change these responses2024-06-2716 minMind. Body. Sleep.®The Pressure Paradigm | Ep 31Feeling crushed by the pressure to sleep?Have a rough night and then immediately stress about the next one?Find yourself thinking you’ve failed at something as simple as sleep?This episode tackles three of the biggest pressure traps that cause insomnia and how to break free of them.Here’s what you’ll discover:Outcome Attachment: The surprising truth about why turning sleep into a goal can actually keep you from achieving your goal.Timeline Attachment: Why quick fixes are a myth a...2024-06-1310 minMind. Body. Sleep.®The #1 Tool for Insomnia Recovery | Ep 30Today’s episode focuses on the most powerful tool we have at our disposal when it comes to insomnia.And no, it has nothing to do with sleep hygiene, sleep rituals, or subjecting yourself to a rigid sleep restriction protocol.But it has EVERYTHING to do with getting to the root of insomnia.Tune in to learn:How we can intentionally shape our brain’s perception of dangerWhy long-term success requires getting to the root of the problemThe role of neuroplasticity and how it applies to insomniaHow we can use our...2024-05-3014 min