Shows
XO ConversationsThe lost art of having fun - and how to get it backSomewhere between deadlines, caregiving, and doing all the things… fun got lost. Not just the big, event-style fun — but the kind that makes you forget what time it is, that makes you laugh or relax without needing a reason, that reminds you who you are under all the responsibility.In this episode, I explore the real reasons fun feels so out of reach for so many women — and why adding more of it back into our lives is less about being silly, and more about reconnecting with presence, lightness, and joy.You’ll hear from...2025-06-0922 min
XO Conversations[Interview] The Secret to Aging PowerfullyIf you’ve hit your 40s or 50s and noticed that the workouts you used to do aren’t working anymore, you’re not imagining it.In this episode, I’m joined by triple-board certified nutrition expert, fitness hall of famer, author of 4 New York Times bestselling books, JJ Virgin. We’re talking about what really happens to your body in your 40s and beyond—especially when it comes to exercise, hormones, and energy. We cover everything from strength training and metabolism to recovery, motivation, and what JJ calls your “metabolic Spanx.” It’s science-backed, practical, and surpr...2025-05-2622 min
XO Conversations[QT] Being Strong Isn’t the Same as Being OkayYou’re dependable. Capable. Always there for others.But under the surface — are you running on empty?In this episode of XO Conversations, Dr. Rishma Walji explores what it really costs to be “the strong one.” You’ll hear about the quiet emotional toll of carrying too much, how overfunctioning leads to cognitive overload, and why selflessness can slowly turn into invisibility.We’ll talk about:✅ Why being capable often leads to being overlooked✅ The mental load and its effects on your creativity and emotional flexibility✅ Subtle signs you’re carrying too much✅ How...2025-05-1208 min
XO Conversations[XO] You’re Never ‘Too Old’ to Reinvent YourselfIn this episode, I’m sharing stories that challenge everything we’ve been told about aging. My mom is more vibrant than ever after making a big life change. A woman I admire took up boxing at 50 and shuffle dancing at 58—proving that movement, growth, and reinvention don’t have an age limit. And I’m opening up about my own journey with aging, including what finally shifted my perspective from dreading getting older to embracing what’s possible.If you’ve ever thought “I wish I could, but I’m too old”, this episode will make you think again....2025-04-2827 min
XO Conversations[QT] How I Finally Broke Old HabitsEver set a goal, feel super motivated at first, and then… life happens? You get busy, you get tired, and before you know it, you’re right back where you started. If you’ve ever wondered why change is so hard—or felt frustrated with yourself for falling into the same patterns—this episode is for you.Here’s the thing: willpower isn’t the secret to lasting change. It’s exposure. The more your brain sees something as normal, desirable, and possible, the more it adapts to make that your default. I call this process “flooding,” and it’s a game-chan...2025-04-1407 min
Unapologetically YoursWhat Every Woman Deserves to Know About Her Heath with Dr. Rishma Walji ND PhDWomen are not taught to understand our bodies - and that’s a problem.
In this episode of Unapologetically Yours, Ashley sits down with Dr. Rishma Walji — Naturopathic Doctor, PhD, TEDx speaker, and host of the XO Conversations Podcast — to talk about the massive gaps in women’s healthcare and education… and the emotional cost of filling in the blanks ourselves.
From fertility to perimenopause, pregnancy to postpartum, women are often left to navigate some of life’s most important decisions without the full picture. No roadmap. No real answers.
Dr. Rishma has spent over 20...2025-04-0955 min
XO Conversations[XO] When To Push Yourself And When Not ToYou’ve heard it before: “Get out of your comfort zone!” But what if that advice isn’t always right? What if sometimes, staying where you are is exactly what you need?The truth is, your comfort zone isn’t your enemy—it’s a tool. Sometimes, it provides healing, security, and clarity. Other times, it traps you in fear and avoidance. The key is knowing when to step out—and when to lean in.In this episode, we explore:✔️ The neuroscience of comfort zones (and why they exist for a reason)✔️ The difference between resti...2025-03-3118 min
XO Conversations[QT] Hormones, Overthinking, and Sleep (or Lack of It)Ever find yourself staring at the ceiling at 3 AM, brain racing, knowing you should be sleeping but somehow can’t? Same. Sleep struggles hit differently when hormones, stress, and life’s mental to-do list start getting in the way. I’ve done all the things—dark room, no screens, evening wind-down routines—but sometimes, it’s not enough.In this episode, I’m breaking down what’s actually helped me sleep better, from the impact of perimenopause to the unexpected mindset shifts that finally made a difference. Whether you’re waking up in the middle of the night, struggling...2025-03-1715 min
XO ConversationsWhy We Keep Putting Things Off (And How to Stop)All I had to do was sign. That’s it. A few seconds, and it would have been done. But I waited—for months. Why? Because procrastination isn’t about being lazy or bad at time management. It’s about emotion. Fear. Anxiety. Overwhelm.If you’ve ever put off something important—whether it’s booking a doctor’s appointment, finishing a project, or having a tough conversation—this episode is for you. We’re breaking down the sneaky ways we procrastinate, the emotions that drive it, and how to finally stop putting off the things that matter.Hit pl...2025-03-0321 min
XO ConversationsFeeling Disconnected from Your Child? Try ThisIn this special episode of XO Conversations, I’m sharing an interview I did on the Talk to Danielle podcast. We explored:The science behind savoring and its role in strengthening relationshipsHow journaling can help you connect with your kids, partner, or even yourselfPractical tips for shifting from stress to gratitude and appreciationWhy the small, intentional moments matter mostWhether you’re a parent, partner, or someone looking to live more intentionally, this conversation will inspire you to approach connection differently.Resources Mentioned:Connected Parent JournalFree Gratitude ChallengeLearn more about my work: Living XOSt...2025-02-1736 minXO ConversationsRethinking Values: A More Intentional ApproachEver sat down to “define your values” and felt completely lost? You’re not alone. Most people look at a list of 50+ values and try to pick their top three, but it's so hard—when everything sounds good, how do you actually know what’s most important?Understanding your values is really about understanding what truly drives you, shapes your decisions, and makes you feel aligned in your life.In this episode, I’m sharing a simple but powerful 4-category framework that helps you uncover the values that are actually yours—not just the ones you think you...2025-02-0322 min
XO Conversations[Interview] Peace After LossIn this episode of XO Conversations, I sit down with Hanifa, a retired naturopathic doctor and grief recovery guide, to unpack the complexities of grief and loss. Together, we redefine grief beyond its traditional understanding—it's not just about losing someone but also encompasses life transitions, conflicting emotions, and unacknowledged experiences. Hanifa shares her unique approach to grief recovery, offering tools, actionable steps, and insights on how to process emotions and move forward. If you've ever struggled with loss, emotional overwhelm, or simply naming your feelings, this conversation is for you.Topics include:Why you might st...2025-01-2033 min
XO Conversations[XO] How to Stay Connected to Your Child When Emotions Are All Over the PlaceLife doesn’t always follow the plan. Especially in parenting.In this raw and heartfelt conversation, Diana shares her journey of raising children after receiving a medical diagnosis. From the emotional highs and lows to practical strategies for balance, this episode is full of lessons on emotional regulation, empathy, and building resilience for yourself and your kids.Whether you’re a parent, a caregiver, or someone seeking inspiration in the face of adversity, this episode will remind you that challenges can lead to powerful growth and deeper connection.This isn’t just a story...2024-12-1630 min
XO Conversations[Interview] Hidden Truths of Hormonal Health with Dr Jolene BrightenHave you ever felt misunderstood by your doctors? Are you tired of accepting discomfort and hormonal imbalance as your normal? Are you looking to age gracefully, well and healthy? Dr. Brighten, a leading expert in hormonal health, brings clarity to the confusion surrounding women's health, offering insights that challenge the status quo and help you to understand your body. From debunking widespread myths to revealing how simple changes can lead to monumental shifts in health, this discussion is not just a conversation—it's a opportunity for women seeking to reclaim their health. Tune in to tran...2024-12-0245 min
XO Conversations[XO] Finding Yourself Beyond Work and SuccessEver feel like you’re living a version of success that no longer applies? That who you are has somehow taken a backseat to what you do? Meet Judy—a high-achieving professional who checked off all the right boxes but now feels like she’s lost touch with her true self. In this episode of XO Conversations, I sit down with Judy after she's made big changes in her life and in her career.Judy’s journey is a reflection of a struggle many of us face: we get so focused on career milestones and the “shou...2024-11-1829 min
XO Conversations[XO] The breathing trick that changed my lifeEver wonder why you’re so exhausted after a full night’s sleep? Or why “just take a deep breath” sometimes doesn’t cut it? Here’s the kicker: we’ve been breathing our whole lives, but most of us are still doing it wrong.In today’s episode, we’re taking a closer look at the one thing we’re doing all day, every day, without thinking—our breath. Inspired by James Nestor’s book Breath, someone's shocking sleep apnea diagnosis, and even my own asthma experience preparing to hike Machu Picchu, this episode breaks down why your breath matters...2024-11-0421 min
XO Conversations[XO] Navigating The Pressure to Be Productive: Hobbies Part 2Can you just do something for the pure joy of it? Or does your brain automatically turn every hobby into a set of goals? In this episode, we dives into the pressures we feel to turn our hobbies into something productive, the constant push for 'bigger and better,' and how we can learn to enjoy hobbies for what they are. We explore why many of us struggle to simply enjoy our free time activities without feeling the need to justify or excel at them. If you’re tired of turning hobbies into a side hustle or Olympic sport, thi...2024-10-2222 min
XO Conversations[XO] Reclaiming Time for Yourself (Without the Guilt): Hobbies Part 1When was the last time you did something just for you? No obligations, no guilt, just pure, unfiltered joy. If you’re struggling to even remember, you’re not alone. Between the chaos of family, work, and everything else, it’s easy to lose track of what lights you up.In this episode, we’re diving into the topic of hobbies, why they seem so hard to start (or keep), and how you can reconnect with what brings you fulfillment—even if you’re convinced there’s no time. I’ll share practical strategies for carving out space for yourse...2024-10-2228 min
Talk To DanielleConnected Parents: Journaling To Deepen Parent-Child Bonds with Dr. Rishma Walji, ND, PHDOur guest, Dr. Rishma Walji walks us through the journaling style that gave way to her Connected Parent and Connected Partner journals. A wonderful approach, backed by science, Rishma explains how build lasting memories and stronger bonds with the refreshing approach rooted in positive psychology and relational savoring.For more information and for access to her journals, podcast, and her Gratitude Challenge, visit: www.livingxo.com/shop , www.livingxo.xom/podcast , and www.livingxo.com/gratitude .This episode is brought to you by the Self-Esteem Doctor Online...2024-10-1734 min
Talk to DanielleConnected Parents: Journaling To Deepen Parent-Child Bonds with Dr. Rishma Walji, ND, PHDOur guest, Dr. Rishma Walji walks us through the journaling style that gave way to her Connected Parent and Connected Partner journals.
A wonderful approach, backed by science, Rishma explains how build lasting memories and stronger bonds with the refreshing approach rooted in positive psychology and relational savoring.
For more information and for access to her journals, podcast, and her Gratitude Challenge, visit: www.livingxo.com/shop , www.livingxo.xom/podcast , and www.livingxo.com/gratitude .
This episode is brought to you by the Self-Esteem Doctor Online Aca...2024-10-1734 min
XO Conversations[XO] Learning To Love Our BodiesI’ve stood, maybe like you, looking in the mirror, picking apart every flaw, every inch that society told me wasn’t good enough. But what if we saw in ourselves more than a waistline, more than our wrinkles, more than our scars? In this episode we talk about how we see our bodies, and by extension, ourselves. And more importantly, how we can shift that perspective to a more positive, empowering and compassionate narrative. Dives deep into the journey of embracing body love and self-acceptance. Tune in as we explore practical strategies to shift your mindset and ce...2024-06-2426 min
XO Conversations[QT] Making Emotional DecisionsHave you ever been told to 'think logically' and 'ignore your feelings' when making a big decision? What if there's more to it? People have emotions and ignoring them isn't realistic or beneficial. In today's episode, we're uncovering the powerful role emotions play in shaping our choices and our lives. If you've ever felt torn between your heart and your head, this episode is for you. HighlightsWhy Ignoring Emotions Isn’t an Option: Explore real-life scenarios where emotions play a significant role in decision-making.Impulsive Decisions vs Emotional Awareness: Learn the difference between making decisions in...2024-06-1711 min
XO Conversations[QT] Decision-Making That Is True To YouDo you ever find yourself doing things you don't really want to do? Maybe it's the subtle pressure to fit in, the fear of disappointing others, or the allure of a path that isn't truly yours. Today we explore how to make decisions that feel more authentic and true to ourselves. Discover how to identify and prioritize your values, even when societal norms or family expectations pull you in different directions. Learn the about recognizing what you're willing to trade to achieve your goals, and how to manage your time to align with your true desires. Plus, ga...2024-06-0310 min
XO Conversations[XO] Working Through Complex DecisionsIf you're seeking to live fully without burnout, this podcast is for you. Join us as we explore strategies for navigating complex decisions and finding clarity in the chaos of life.Episode Overview: In this episode, we meet Larissa, who is grappling with a major career decision. Larissa's journey highlights the complexities involved in decision-making, from untangling emotions to managing uncertainty and challenging expectations. Through Larissa's story, we uncover valuable insights that can help you approach your own decisions with greater clarity and confidence. Larissa's journey serves as a reminder that clarity and confidence in d...2024-05-2019 min
XO Conversations[QT] Signs You're Not Trusting Yourself Enough (And What to Do About It)Ever find yourself second-guessing every decision you make, replaying past choices like a broken record, wondering if you'll ever get it right? You're not alone. In this episode of XO Conversations Podcast, Dr. Rishma Walji peels back the layers of self-doubt and dives into the heart of why trusting ourselves can feel like navigating a maze blindfolded. But fear not, because Dr. Walji doesn't just show us why this happens — she's got helpful tips for reclaiming your confidence and stepping boldly into a life of purpose and intention. Don't forget to visit livingxo.com/questions to a...2024-05-0615 min
XO Conversations[XO] Are You Pushing Too Hard?It's one thing to want to learn and grow and reach your goals. It's another thing to push through - harder and harder - until things start to fall apart. But it's not always easy to know where that line is. Ambition is important. It keeps us focused and helps us work hard. But if you're feeling like you keep racing towards a finish line that keeps moving further and further away, or like you're starting to miss out on other things in life, if you're always wondering 'what's next' without ever feeling like you've arrived, this episo...2024-04-0820 minXO Conversations[XO] Bold Choices, Hidden SacrificesWe've all been there, at the edge of a life-changing decision - maybe it’s moving across the world for love, changing careers, or even starting a family. These choices can be exciting, they can be for people we love, they can be for something wonderful. But they're also choices that bring change, and loss of an old life, a previous identity, something familiar. This episode is about embracing the full spectrum of those choices, acknowledging the bittersweet farewells as much as the exciting hellos.You’ll be inspired by change, and also you'll get strategies to honour...2024-03-1120 min
XO Conversations[QT] Gratitude, When You're Not Feeling ItEver feel like your gratitude practice is just another thing on your never-ending to-do list? You're not alone. This week, your host, Dr. Rishma Walji, discusses the not-so-perfect journey of finding true gratitude amidst life's messes.This episode isn't about the picture-perfect moments of thankfulness we see plastered on social media. It's about the gritty, real-life stuff. It's about turning "gratitude" from a buzzword into a lifeline, discovering joy in the mundane, and learning how to see the silver lining even when it feels like life is just a series of clouds.Dr. Walji doesn't...2024-02-2609 minXO Conversations[XO] Saying No in a World That Expects YesWhether you're a parent stretched thin by the demands of family life, a professional struggling to find work-life balance, or anyone in between, you'll find valuable lessons and relatable stories in this episode. We'll tackle the hard questions: - Why is setting boundaries so hard? - How can we do it without feeling selfish? - And what real-world steps can we take to make a lasting change?Bonus Content: Don't miss out on our free workshop on how to regulate emotions, available at livingxo.com/emotions. Plus, stay tuned for...2024-02-1219 min
XO Conversations[QT] Better AdviceHave you ever had that awkward moment when you have something on your mind, you’re pouring out your heart to someone, and they say ALL the wrong things? In this episode, we talk about steering conversations to get the advice you really need. Discover how to frame your talks, ask the right questions, and express your emotions for better understanding. Whether it's with family, friends, or colleagues, learn to communicate in a way that leaves you feeling heard and supported. Tune in and transform your day-to-day conversations into meaningful exchanges. Stay Updated...2024-01-2917 minXO Conversations[XO] The Labels We Identify With (And Why They Matter)Have you ever felt confined by a label, whether self-imposed or given by others? Do terms like 'introvert,' 'perfectionist,' or even 'successful' resonate with you, but also feel limiting at times? We dissect how these labels, while sometimes validating, can also create unnecessary boundaries that restrict our growth and potential.Discover the impact of positive labeling and how embracing new identities can lead to significant life changes. We discuss the science behind labeling theory, the brain's remarkable ability to rewire itself, and how adopting empowering labels can alter our thought patterns and self-esteem. Learn how...2024-01-2227 min
The Financing Simplified PodcastEP.24 Empowering Decision-Making: Insights on Fear, Communication, and ActionThis week, we're excited to be back on our "Financing Simplified Podcast," featuring the insightful Dr. Rishma Walji (@livingxo), a seasoned podcaster, TED Talk speaker, and respected life coach known for her profound understanding of decision-making processes. In this episode, we delve into common fears and the role of communication in shaping our decision-making mindset. We explore how effective communication techniques can alleviate numerous decision-related challenges.Many buyers and sellers often grapple with additional fears due to a lack of clear communication about actionable plans. Whether you're gearing up for a transformative journey in the upcoming year...2023-12-2016 minThe Financing Simplified PodcastEP.23 - Elevate Your Achievement: Harness the Potential of Mastering Decision-Making with These Transformative ObjectivesThis week's edition of our "Financing Simplified Podcast,” features Dr. Rishma Walji @livingxo, an experienced podcaster, @Tedtalk speaker, and life coach renowned for her deep insights into decision-making processes. In this episode, we explore the inner workings of the mind, examining techniques to reshape established mindsets, empowering you to create better decisions and actionable plans. Whether you're seeking to embark on a transformative journey in the coming year or seeking clarity on obstacles impacting your decision-making, especially in significant choices such as home purchases, Rishma provides invaluable and practical strategies to set your intentions into motion. Don't miss our we...2023-12-1313 min
XO Conversations[QT] Above AverageDo you often find yourself following the crowd, making decisions based on what’s expected?Have you ever wondered if there’s a more creative, intentional way to live your life?Dr. Rishma Walji, a Naturopathic Doctor (retired) and PhD, shares a compelling story from her visit to Montreal that sparked a profound realization about life’s choices.In today’s episode, Dr. Rishma discusses:The Montreal Story: A family trip experience that teaches us about challenging the status quo.Embracing Curiosity: Understanding how asking the right questions can lead to more fulfilli...2023-12-1109 min
Becoming The OneHow to Make BETTER Decisions (And STOP Overthinking) with Dr. Rishma Walji | Ep 37FREEBIE: The Ultimate Dating App Guide to Attracting High-Quality Men✨ GRAB YOUR FREE Attracting Love MeditationRishma Walji trained as a Naturopathic Doctor and PhD. She spent over 20 years in clinical practice helping patients make big decisions about health, hormones and family. She's currently writing a book about intentional decision making. A lot of her work is related to awareness and emotion that can either guide or mislead our life choices. She is host of the XO Conversations Podcast and a TEDx speaker.Check out her upcoming book!https://li...2023-12-0544 minXO Conversations[XO] The Accidental Heirloom: A Story Of Love, Loss and LegacyIn this episode, I share with you a story that’s close to my heart – a story about an accidental family heirloom that's much more than just a piece of jewelry.Today is all about a special necklace that's woven through the generations of my family. A history that is interconnected with my own, and hopefully with future generations. It's a symbol of love, a bridge between past and present, and a reminder of the laughter, tears and love that binds us. This necklace isn’t just an accessory; it’s a storyteller, whispering tales of my fam...2023-11-2738 min
XO Conversations[QT] How To Do Hard ThingsHow to do hard things: going from "I Can't" to "I'm Doing It"Episode Description: Dive into this episode of the XO Conversations Podcast as Dr. Rishma Walji discusses the psychological and physical strategies behind conquering challenging endeavors. Whether it's tackling a new hobby, enhancing a skill, or mending a relationship, the techniques shared in this episode can guide you from fear and uncertainty to confidence and execution.Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclusive content and updates on upcoming episodes.Inspired by this episode? Share...2023-11-1316 minXO Conversations[XO] When Life Throws You A CurveballHave you ever felt like the ground beneath you suddenly shifted? This isn’t about painting on a brave face; it’s about the deep work of understanding, leaning into self-love, and finding glimmers of hope even on the cloudiest days. Because sometimes, resilience is quietly whispered in the pauses between our challenges. Join us for an intimate conversation that reflects the shared journey of navigating life when the roadmap changes. We'd love to hear from you! Share your experiences with resilience. Connect through the website, livingxo.com/contactSubscribe and FollowDon't...2023-10-3026 min
XO Conversations[QT]: Breaking the Self-Sabotage CycleWhy do we sometimes make things harder for ourselves without even realizing it? In this episode, we'll explore the ins and outs of why we sometimes make choices that make life harder and why we self-sabotage. We'll also talk through how to swap negative reactions for a positive responses.We'd love to hear from you! Share your experiences with self-sabotage or let me know which strategies resonate with you. Connect through the website, livingxo.comSubscribe and Follow Don't miss out on more insightful episodes on personal growth and intentional living. Subscribe to the...2023-10-1622 minXO Conversations[XO] How to talk to your kids about gender and sexualityHow do I talk to my kids about gender and sexuality? This episode is for parents who want to have open conversations with their kids, but may not know how to facilitate that communication, who may have some discomfort around discussing sensitive topics, and who want more information about navigating this part of parenting. If you want to show up for your kids in an open and intentional way, but feel uncomfortable talking about sex, gender and sexuality, this episode is for you. In this video, we talk about starting these conversations, staying open without projecting biases, t...2023-10-0237 min
Rewiring Health®#87 Unlock Your Decision-Making Power with Self-Awareness and Trust with Dr. Rishma WaljiDecisions can often be a source of stress and anxiety especially when it comes to our health, careers, and relationships. We are told not to make emotional decisions. We are told to weigh all the pros and cons. We are told to consider the consequences. Often, after all the considerations, we can feel completely overwhelmed and paralyzed in making any decision at all. In this episode, Dr. Rishma Walji brings a unique perspective in how you can cultivate self- awareness, understand your emotions, trust yourself, and make decisions.
Rishma Walji trained as a Naturopathic Doctor and PhD...2023-09-0437 min
THE GRIT SHOWMastering Intentionality: The Ultimate Guide to Empowering Your DecisionsUnlocking the Power of Intentionality: In Episode 51 of The Grit Show, we shine a spotlight on the intricate process of decision-making and how it shapes our lives. Join our esteemed guest, Dr. Rishma Walji, as she shares her insights into the world of intentional decision-making. Discover how our hidden thoughts, beliefs, and habits shape our choices without us even realizing it, and what we can do about this.Explore the transformative effects of processing emotions and validating reactions, and discover how powerful self-talk and internal dialogue can be in achieving your goals. The conversation connects to personal...2023-07-0441 minXO Conversations[XO] Pushing Limits: Taking Goal Setting to the ExtremeTo donate: https://www.kloss2cross.com/For more resources: livingxo.com
Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclusive content and updates on upcoming episodes.Gifts for Listeners:Take your first step towards an extraordinary life with our FREE resources. Check out our free quiz at livingxo.com/quiz and plot your current decision-making process. Discover actionable steps to move closer to your goals.Grab my FREE gratitude challenge: livingxo.com/gratitudeDownload my FREE handout 5 Must-Ask Questions before making a decision livingxo.com...2023-05-2946 min
XO Conversations[QT] Are you living with ambient stress?I know how overwhelming it can be to manage the never-ending demands of life. I've been there too. From chasing dreams to navigating personal and professional responsibilities, the weight of stress can feel unescapable. That's why I'm here—to share my journey and offer guidance rooted in expertise and empathy.When I was in clinical practice, I witnessed firsthand how stress takes a toll on our overall well-being. It impacts our energy levels, hormones, mental health, and physical vitality. In this episode, I introduce you to a game-changing concept—ambient stress. It's the often unnoticed backg...2023-05-2213 min
XO ConversationsA personal note from RishmaThis is a personal note from Rishma. She shares some behind the scenes information about what's happening and what's coming up. Stay tuned for 2 more episodes for this season before she takes a break for the summer. Don't worry, season 3 will be back in the fall! Website: livingxo.comFree Gratitude Challenge: livingxo.com/gratitudeQuiz to determine your intention style: livingxo.com/quiz
Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclusive content and updates on upc...2023-05-1405 min
XO Conversations[Interview] Beyond the label of mental health with Dr. Christina BjorndalIn this episode, Dr. Chris Bjorndal shares her journey with mental health and how she is now helping others regain their mental health. She talks about her book "Beyond the Label," where she discusses how labels for mental health diagnoses can be stigmatizing and contribute to suffering. Dr. Bjorndal has struggled with anxiety, depression, bipolar disorder, suicide attempts, bulimia, and ADHD. She says that seeking help is the first step towards healing, but those with mental health struggles may not be objective about their subjective reality, which makes it difficult to reach out for help. Caregivers and the community...2023-05-0846 minXO Conversations[XO] Behind Closed Doors: A Journey Through Intimacy StrugglesMisha and her husband had a marriage that seemed perfect from the outside. They were close friends and partners who had been together for years. However, there was one issue that they had been struggling with for a long time - intimacy. Every time they tried to be more intimate, Misha would experience pain, which made it difficult for them to be physically close.Misha felt embarrassed and didn't know what to do. They both struggled to communicate about it, and despite their efforts to find help, they didn't get the answers they needed. They tried to...2023-05-0132 min
XO Conversations[QT] Finding Your Creative Flow: How to Get in the ZoneIn this quick tip episode, I thought I’d look at the science, go through some practical examples, and give you some ideas on how to bring more creative flow into your life. What is Creative Flow?Psychologist and researcher Mihaly Csikszentmihalyi describes the state of flow as a state of concentration or complete absorption in an activity. It’s when you’re so involved in an activity that nothing else seems to matter. You’re in the zone.And you could be doing any number of activities, running, cooking, painting, gardening. The idea is t...2023-04-2411 min
XO Conversations[Inspo] Exploring Creativity with Vocalist, Composer and Producer AbønHave you ever wondered how to unlock your creative potential and live a more authentic life aligned with your passions? In this episode, Lauren Abøn Pedersen, a Danish-Canadian singer, songwriter, and composer, shared her journey and experiences with following her creativity and living intentionally. In this episode, I’m talking with Lauren Abøn Pedersen. She’s a Danish-Canadian singer, songwriter and composer. She has the most amazing presence and she’s just a lovely person. I felt like we were just hanging out in a coffee shop talking deeply about life and creativity and I hope...2023-04-171h 10
XO Conversations[Interview] Strategies to manage difficult emotions with Dr. Joan RosenbergEver have trouble managing your emotions? Today your host Dr. Rishma Walji is talking with guest Dr. Joan Rosenberg about unpleasant emotions and how to manage them. They discuss grief, self confidence, criticism and so much more.For a free workshop on Emotional Regulation, a Free Gratitude Challenge and other resources, check out our website at livingxo.com
Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclusive content and updates on upcoming episodes.Gifts for Listeners:Take your first step towards an...2023-04-1054 minXO Conversations[XO] How Hair Shapes Our IdentityIn this episode, we dive deep into the physical, emotional and cultural significance of hair and how it shapes our identity. Your host, Dr. Rishma Walji, and our guests share their own journeys with their hair, how it looks, how much time they spend on it, what it means for their self-perception and how they are perceived by others. Through this conversation, you'll gain a better understanding of the complex relationship between hair and self-confidence, identity, culture, ancestry, expectations and beauty. You might even find some inspiration for your own hair journey. More resources on the...2023-04-0336 min
XO Conversations[QT] Is It Time To Curate Your Friendships?In this short, 'quick tip' podcast episode, we explore the importance of curating your friendships and surrounding yourself with people who uplift and support you. We delve into the difference between collaborative friendships (where both parties support and encourage each other) versus competitive friendships (where there is a constant need to one-up each other). We also discuss how to identify toxic friendships and how to determine who to keep in your life.If you're looking to re-evaluate who is in your life, who you want to spend your time with, this is the episode for yo...2023-03-2712 min
XO Conversations[Inspo] Loneliness and Friendships: Interview with Jillian Richardson, author of Unlonely PlanetHave you ever felt alone? Even as you may be surrounded by other people, or interact with others on a regular basis? Being physically alone is distinct from feeling alone, and the difference is a lack of connection and belonging. As humans we possess a need to belong. In this week's episode, your host Dr Rishma Walji has a conversation about finding friendships with Jillian Richardson, author of Unlonely Planet.We talk about:—Loving relationships, feeling enough and supported—The value of facilitated spaces—Learning while sharing and imposter syndrome—Trying again after ge...2023-03-2049 min
XO Conversations[Interview] Protecting Your Mental Wellness On Social MediaIf you're trying to manage your social media, or teach your kids how to manage their usage, this is a must listen. It's an interview with guest expert Dr Don Grant on healthy device management. To live your own XO (extraordinary) life: livingxo.comTake the FREE Decision QuizGet your copy of the Connected Parenting Journal HERE
Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclusive content and updates on upcoming episodes.Gifts for Listeners:Take your first s...2023-03-1337 minXO Conversations[XO] Social Media: Love it or Leave it?Do you ever feel like deleting your social media? Or taking a break from it and doing a social media 'detox'? In this episode we look at social media and the love/hate relationship many of us have. How do we navigate a deep, thoughtful life in the presence of social media? For more information about living your own XO (extraordinary) life: http://livingxo.com/To find out your decision style: Take the QUIZ now. Free Gratitude Challenge: https://livingxo.com/gratitude
Engage & Connect:Want more insights, tip...2023-03-0628 min
XO Conversations[QT] Learning to Living: Turning Information into ActionIn this quick tip episode we talk about how to turn learning into changing. We have so much access to information and many of us seek information to grow and change. But how can we actually use the knowledge we acquire to make our lives better? This is a technique that has worked well for me, and others, and I hope will help you too. Discover Your Decision-Making Style: Are You a Spinner, Drifter, Driver, or Dreamer? Take the free QUIZ: https://livingxo.com/quizMore resources at: livingxo.com...2023-02-2709 min
XO Conversations[Interview] Healing from Trauma with Dr. Aimie ApigianOn this episode of the XO Conversations Podcast, I had a conversation with Dr. Aimie Apigian. Dr. Aimie is a Board Certified Preventative Medicine Physician with a Masters in Biochemistry and Public Health. She is also an author, speaker, and founder of Trauma Healing Accelerated, LLC. We talk about trauma, and the complex factors that contribute to it. We cover what trauma actually is and how it deeply impacts our lives. It's a great perspective on integrating health, emotions and history in order to heal. For more information on living your own XO life, head over...2023-02-2044 min
XO Conversations[Inspo] Wouldn't It Be Amazing? With Karen DarkeToday's episode is with special guest: Karen Darke.Karen could be described as a modern-day ‘Alchemist’: an adventurer, athlete, speaker and author, Karen’s purpose is about inspiring and impacting, about turning challenge into opportunity: finding ‘inner gold’. Karen started out as a geologist researching gold in the Bolivian Andes, but a life-changing accident that left her paralysed led her away from being a ‘rock-doctor’ to winning Paralympic gold in the sport of Paralympic hand-cycling in Rio 2016. It was the 79th medal for Britain, and 79 being the elemental number for Gold led to Karen creating Quest 79: Find Your Inner Gold...2023-02-1331 minXO Conversations[XO] Life Lessons from Looking BackWe often think that can 'do that later', 'call tomorrow'. We think we have more time. In this episode, your host Dr. Rishma Walji is talking to Dr Jacqueline Hui, a palliative care physician, about her experiences working with patients at the end of life. What she's learned from them, and how we can apply those lessons to our lives today. Resources to live your own XO Life: livingxo.comTake the free QUIZ to find out how you can live more intentionally in your life: livingxo.com/quiz
Engage & Connect:Wa...2023-02-0635 min
XO Conversations[QT] Move Towards Your Goals FasterThis is a Quick Tip Episode on how to move towards your goals faster. A new way to think about not only your goals but the outcome. What are you really trying to achieve?Take the Intentionality Quiz: Uncover Your Path to SuccessMore resourceslivingxo.com
Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclusive content and updates on upcoming episodes.Gifts for Listeners:Take your first step towards an extraordinary life with our FREE resources. Check out o...2023-01-3010 min
XO Conversations[Author] Redefining Success: Part 3An inspiring interview with Canadian author and pianist Coco Ma. She wrote her first novel, Shadow Frost, at the age of 15, and since she began playing the piano at the age of five and a half, she has also performed on some of the world's greatest concert stages and graduated with a pre-college diploma in piano performance from The Juilliard School in New York City. Currently, she studies at Yale University. When she isn't practicing piano, writing, or studying, you might find her bingeing Netflix or eating cake.Coco is a household name for us. She's inspired m...2023-01-3051 min
XO Conversations[Inspo] Redefining Success Part 2This is an interview with the lovely, 13 year old author, Kaiya. Her book, The Shifters, is a fantasy fiction novel. She also happens to be my daughter :) We talked about the book, her process writing the book and and she's learned. More resources to help you live your own XO Life: livingxo.comClarity Journal: https://livingxo.com/clarity-journalKaiya's book: Amazon Canada; Amazon USA FREE Gratitude Challenge: livingxo.com/gratitudeTake the QUIZ on decision making to find out your intentionality style: livingxo.com/quiz...2023-01-3020 minXO Conversations[XO] Redefining Success Part 1What does success really mean to you? Have you ever tried to reach a goal, and then achieved it, and realized that you don’t want it anymore? Or maybe you’ve questioned your goals and dreams themselves. Why do you want to accomplish that goal? Is it aligned with your values in life and your vision of yourself?In this episode I share personal story about 'failure' and what happened to change my perspective on what constitutes 'success' in my life. More resources to help you live your own XO Life: livingxo.com2023-01-3020 min
Raising Middle School GirlsBecoming a more patient, present & mindful parentDid you know there are ways you can retrain your brain to be more compassionate and empathetic toward your middle schooler? With so many things changing and lots of emotions flying around at this age, I’m pretty sure every parent has said to themselves at some point, “I could’ve handled that better.” In this episode Dr. Rishma Walji, host of the XO Conversations podcast, talks to us about the science of mindset and her journey to be a more patient, present, and mindful parent to her two daughters. About the Guest:After embarkin...2022-12-1539 minXO ConversationsBehind The ScenesA VERY SPECIAL behind the scenes episode all about how we made the podcast, what's coming up for season 2 and much more. Connect with Dr. Rishma Walji at livingxo.com/contact or on IG @_livingxo_Connect with Avery Moore Kloss @averymooreklossXO Living Journals and Workshops Available Here: livingxo.com/shopSign up to stay up to date on upcoming work, inspiration and events: livingxo.com/subscribe
Engage & Connect:Want more insights, tips, and personal stories? Subscribe to our newsletter for exclus...2022-03-2854 minXO ConversationsWant To Become More Optimistic?If you want to be more positive and optimistic in life, join your host, Dr. Rishma Walji as she explores strategies on how you can take a more optimistic attitude on life. She discusses negative and positive thought patterns, and actionable strategies that can help you feel more hope for the future, and more control over your circumstances. Find out more at livingxo.comJoin the newsletter: livingxo.com/subscribeWorkshops available HEREClarity JournalThe Connected Parent Journal
Engage & Connect:Want more insights, tips, a...2022-03-2149 minXO ConversationsDo Affirmations Really Work?If you've ever had a hard time with positive affirmations, and wonder if they actually work, then this episode is for you. Of course it would be nice to have positive, encouraging thoughts that can turn into beliefs and hopefully change our lives but is that too much to ask of a few sentences? We dive in the science around affirmations and a few ways to make them resonate more deeply and more authentically. --------------------------------I hope you enjoy the podcast, if you do, be sure to let me know or leave a review! I'd lo...2022-03-1437 minXO ConversationsIs Good Enough, Good Enough?Are you a perfectionist? Do you wonder to how to stop being a perfectionist without compromising your work or personality characteristics? In this episode we explore the concept of Good Enough (a concept from parenting) and extrapolate to ask the question, is good enough sometimes good enough? And if not, what can we do to strive to be our best, without feeling the guilt and crippling self-criticism that comes with trying to be perfect. Let me know how you're enjoying the podcast. You can leave a message at livingxo.com...2022-03-0739 minXO ConversationsFostering emotional safety in kids: A conversation with Dr Jessica BorelliThis was the full interview with Jessie. There are some short clips of the conversation in a previous episode, The Connected Parent, but the interview was so good and so interested that it's been included here as a bonus for you.We talked about:emotional safetyparenting strategieshow to talk to your child(ren)and so much more Find out more at XO Living: livingxo.comGet your own copy of The Connected Parent Journalhttps://livingxo.com/connectedparentjournalTo stay up to date, sign up for our n...2022-02-2845 minXO ConversationsThe Connected ParentIn this episode we talk about how to connect with your kid(s) in a unique way. A strategy that can help you feel calmer, more present, feel more empathy and at the same time can help your kids develop more confidence and emotional security. How can you do all that? Well that's what our host, Dr. Rishma Walji was on the search for. A way to feel connected, to help manage stress, to help bond with her kids in a deeper and more intentional way. Something that would not just have a momentary effect, but a l...2022-02-2137 minXO ConversationsWhat if Burnout Is More Than Just ExhaustionBurnout is a state of emotional, mental, and physical exhaustion brought on by prolonged or repeated stress. Many people have experienced some type of burnout symptoms over the years, and look forward to taking time off, or going on vacation to get a break from things and recover. But what if there was more to it than that? What if burnout wasn’t just about being busy, loaded with responsibilities and feeling exhausted. What if there was more to feeling burnout and another factor that could help you feel like yourself again? Join us in this episode as we dis...2022-02-1444 minXO ConversationsLearning to Take Up Space: Interview with para-athlete Candice CombdonSpecial bonus episode with Para-athlete Candice Combdon! If you've been listening to the XO Conversations podcast, you know that the format is very different. This is not the typical episode style because we wanted to share the entire conversation. Candice talks to your host, Rishma Walji, about being born with spina bifida, her childhood and decision to amputate as an adult, how she started in tennis and her approach to sport and being an athlete. They talk about accessibility, struggles, getting out of your comfort zone and so much more.Connect with Candice:@ca...2022-02-071h 01XO ConversationsMeditation for People Who Can't MeditateIf you have trouble with meditation, feel like you're always getting distracted or can't sit still and clear your mind, but want to, this episode is for you.Join Dr. Rishma Walji as she explores meditation and her own journey towards reaching a meditative state. She talks about the brain and how things work (in an understandable way) and how she has extrapolated the science to make it apply to real life. She's not advocating 'hacking' meditation (because of course meditation is awesome and beneficial), but she is offering a clear way to 'hack' how you can g...2022-01-2434 minXO ConversationsHow to REALLY create a habitThis podcast episode examines the key factors and science around creating new habits. We explore the missing piece, without which, we're more likely to fall off of our new habits and resolutions.Follow along with your host: Rishma Walji, ND, PhD as she looks at habits a new way and explores why it sometimes takes longer to create a habit than we expect, and what we can actually do about making habits stick. XO Living website: https://livingxo.comBrain and Worry Workshop: HEREClarity Journal: HERE
Engage & C...2022-01-1736 minXO ConversationsIntroducing XO Conversations: Adding a Little ExtraI don't want life to be ordinary. I want it to be extraordinary. The difference is just a little extra.How do you define living a little extra? In this episode we explore how live a life that we love. Finding joy, connecting deeply with my family, feeling energetic, following my dreams, making an difference and having fun. It comes down to lots of little choices, moments and insights related to personal growth and wellbeing.But how can you make those choices when you have no time and never ending responsibilities? Thi...2022-01-0608 min