Present Perfect

Ksenija Korolova

Building a lifestyle SYSTEM that helps women lead their best lives - most efficient, healthy, and full of joy.

Episodios

  1. 29 ENE

    Feed Your Focus: How Smart Nutrition Powers an Ambitious Life — with Cindy König (Nutrition Zurich)

    In this episode of Present Perfect Podcast, I’m joined by Cindy König (Nutrition Zurich) — a health coach with a background in psychology, behavioral science, and nutrition science at ETH Zurich — to talk about how to eat for focus, energy, and performance when you live a fast-paced, ambitious life.We dive into why most nutrition advice fails in real life, how stress and screens impact digestion and cravings, what actually causes bloating, how to avoid the afternoon crash, and Cindy’s evidence-based perspective on Ozempic / GLP-1 medications.This episode is about building a system that works with your lifestyle — not against it.00:44 — Why nutrition must be paired with psychology to work in real life02:28 — The most important first step: assess before you optimize06:17 — What almost everyone needs: protein, fiber & gut health for focus and energy11:38 — Why bloating is so common (stress, speed, and screens)15:33 — Why many women need to eat more, not less, to get better results18:46 — The afternoon crash: what causes it + the simple 10-minute fix28:11 — Cindy’s honest take on Ozempic & GLP-1s (benefits, risks, and how to do it safely)If you want more energy, clearer focus, and a calmer relationship with food — without turning nutrition into a second full-time job — this episode is for you.🎧 Listen to Present Perfect Podcast💬 Comment: What’s one habit that improved your energy lately?#nutrition #focus #habits #performance #health #longevity #womeninbusiness #presentperfectpodcast #zurich

    33 min

  2. 08/12/2025

    Memory Training: How to Improve Your Memory and Cognitive Abilities | Present Perfect Podcast

    Can you really train your memory – or are some people just “bad with names” forever? In this episode of Present Perfect, I sit down with Nicolas, a psychologist and entrepreneur who helps individuals and teams improve both their individual and collective memory. We talk about what actually affects your ability to remember (spoiler: it’s not just “having a bad brain”), and how small, practical changes can dramatically upgrade your recall in daily life and at work. We dive into: The difference between a fixed and growth mindset about memory – and the tiny word “yet” that can change everything How sleep, stress and your phone quietly sabotage your ability to remember, even simple things like a PIN code Simple mnemonic techniques: turning numbers into images, building stories, and using emotions and senses to make information “stick” How to remember names and faces at events – from LinkedIn prep to safe daily micro-exercises at the supermarket Why handwriting, spaced repetition and strategic breaks (hello, Pomodoro) beat passive highlighting and endless scrolling The idea of the first, second and third brain – your biological brain, your digital notes, and the shared “brain” of your team or company How AI tools and meeting note-takers change our memory – and how to use them without outsourcing your brain completely If you’ve ever forgotten a password, blanked on someone’s name, or finished a book and realised you remember almost nothing, this episode will give you concrete tools to train your memory and support your cognitive abilities – without needing to become a “memory champion”. 03:10 – “Bad memory” vs growth mindset – adding the word “yet” 04:45 – Sleep, stress & why your PIN suddenly disappears 08:00 – Turning numbers into images & stories so they actually stick 10:30 – How to remember names & faces (LinkedIn prep, daily micro-exercises) 16:10 – How to remember what you read: testing effect, spaced repetition & breaks 23:10 – First, second & third brain: personal, digital & collective memory in companies 35:10 – Memory, AI & the future of work

    36 min

  3. 20/11/2025

    Finding Your Courage: Leaving Corporate, Building Your Own Path & Redefining Success

    What if the corporate path you’ve been following simply isn’t your path?In this episode, Sophie and I dive into what it really takes to find your courage — not the Instagram version, but the real, messy, practical kind that shows up when you’re questioning your job, your identity, and the direction of your life. Sophie shares her honest journey of moving between consulting, big corporate roles, entrepreneurship, and back again — until she finally decided to build her own place instead of trying to fit into one. We talk about why corporate “security” is often an illusion, why some people feel more in control as entrepreneurs, and how to understand whether you’re driven by passion, values, fear, or external expectations. This conversation is full of grounded, real-life insights:• how to deal with uncertainty without getting paralyze• why values matter more than passion• how to navigate the highs and lows of entrepreneurship• how to return to your “truest self” when you feel lost• how to redefine success in a way that actually feels good• why community matters more than ever when you’re making big changes If you’re at a crossroads, if you’re thinking of switching careers, or if you’re craving a life that feels more like you, this episode will give you clarity, comfort, and courage — exactly when you need it most. New episodes of Present Perfect Podcast every week.Follow for more conversations about work, identity, joy, and building a life you love.

    32 min

  4. 13/11/2025

    How to create happiness at work | Present Perfect Podcast

    Can happiness at work be designed? In this episode, Aurelie Litynski — author of 100 Ideas for a Positive Work Culture — joins Ksenija Korolova to share science-backed tools for creating workplaces where people actually feel good and perform better. Discover how to:• Train your brain out of negativity bias• Balance realism with optimism (no toxic positivity)• Lead through stress and prevent burnout• Use emotional intelligence as a leadership edge 🎧 “Emotions are contagious — choose which ones you spread.” Follow Present Perfect Podcast for more conversations on meaningful work, mindset, and modern leadership.

    26 min

  5. 16/10/2025

    Mastering Communication Across Cultures & Generations | Present Perfect Podcast

    🎧 Listen to the episode to find out: - How to communicate clearly without softeners like “just checking in” or “sorry to bother you” — and still sound respectful - Why directness feels different across cultures - How to give feedback that lands — turning awkward moments into productive collaboration - What the “Stinky Fish” method can teach us about surfacing hidden tensions in projects early And why setting boundaries isn’t selfish, but a form of modern leadership

    33 min

  6. 09/10/2025

    Breathwork: Techniques for Energy & Focus

    “Just Breathe” — with Michele, former Apple leader turned breathwork coach In this episode, Ksenija sits down with Michele, who swapped corporate success for a more balanced, conscious life built around one of the most powerful tools we all have — our breath. Together they explore: Why breathwork goes far beyond meditation or yoga How your breath directly controls your nervous system — from stress mode to calm focus A 3-minute calming practice you can do anywhere A clean-energy breath sequence that boosts focus (without caffeine) The link between breathwork, leadership, and creativity Why “having it all” is less important than living in alignment How to start your own sustainable breath routine with Michele’s Inner Balance Club If you’ve ever felt fine on paper but misaligned in reality — this episode is for you.Simple, science-backed, and instantly actionable. 🎧 Listen, breathe, and reset — right here on the Present Perfect Podcast. Use the code PRESENTPERFECT10 for the additional CHF 10 off the first month of The Inner Balance Club (on top of the 7 day free trial period!) https://www.theinnerbalanceclub.com/

    35 min

  7. 02/10/2025

    Voice Coach Pro Tips: Tailor Your Voice To Your Goal

    Your voice is more powerful than you think. In this episode of Present Perfect Podcast, Ksenija speaks with Petra Andrensek—singer, musicologist, and vocal coach—about how to use your voice with clarity, confidence, and ease in both professional and personal settings. Petra shares: The 5 elements of voice: pitch, melody, pace, tone, and volume A 60-second warm-up that gets your voice ready for meetings or presentations How to sound confident in male-dominated rooms like finance, blockchain, or IT Why your recorded voice sounds different (and how to embrace it) The secret link between breathing, stress, and confidence How to fall in love with your voice and start playing with it Whether you’re preparing for a boardroom, a pitch, or a podcast, this episode will help you unlock the potential of your voice.

    32 min

  8. 19/09/2025

    Home organisation: tips from the Swiss version of Marie Kondo

    Less stuff, more calm. In this episode of Present Perfect Podcast, organizational coach Sabrina shares a practical, guilt-free path from “invisible chaos” to a cozy, livable home — no harsh minimalism, no endless storage bins. We cover the 72-hour rule for impulse buys, the 10-minute tidy the whole family will do, how to train your “decision muscle,” what belongs in a memory box, and why the answer usually isn’t “buy more storage.”You’ll learn: The “everything has a spot” rule you’ll actually keep72-hour rule to stop impulse purchases (and save money)10-minute tidy + music: make tidying painless & repeatableHow to build your decision muscle (start with socks!)Gifts you don’t love: let go without guiltWhat to do with cables, iPhone boxes & uni notesOne memory box for sentimental items (and when photos are enough)Weekly room rhythm: organize once, maintain foreverWhy it’s not a storage problem (and when to borrow or rent) About our guest — SabrinaOrganization coach helping families and busy professionals design simple, sustainable home systems that stick. Methods inspired by Marie Kondo but tailored for real life (kids, partners, tiny kitchens, full calendars).

    33 min
  9. Neuroscientist’s 30-Second Reset (BEMME method): Focus Fast & Decide Better

    12/09/2025

    Neuroscientist’s 30-Second Reset (BEMME method): Focus Fast & Decide Better

    Ready to move from holding it together to truly thriving? In Present Perfect’s first episode, neuroscientist & mind-body coach Vanessa Saint-Gelais shares practical, science-backed tools to regulate stress, sharpen focus, and make better decisions—especially for ambitious women juggling careers, businesses, and life.What you’ll learn The “red vs. blue balloon” model: emotions (limbic) vs. control (cortex) and how stress hijacks decisions B.E.M.M.E.—a 5-step, 30-second reset you can do anywhere (before meetings, during tough conversations)Quick physiology hacks: double-inhale/slow exhale (vagus nerve), a tactile trick to stop mental chatter, and tension releaseHow to build your personal “operating manual” (triggers, energy givers/drainers) and set sustainable boundariesDeep work over distraction: creating focus windows, postponing impulses, and ditching the multitasking myth Timestamps0:00 Intro & why neuroscience matters1:10 Vanessa’s path: lab → leadership → mind-body coach3:20 Quick fixes vs. long-term rewiring4:30 Emotions vs. cortex: the balloon metaphor6:00 B.E.M.M.E. overview6:40 B – Breath: double inhale, long exhale (vagus nerve)9:20 E – Emotions: “Part of me is feeling…” + park it for later12:10 M – Mental clarity: stop mental chatter (tongue-on-teeth)14:45 M – Muscle tension: body scan & tapping reset17:20 E – Energy: protect your battery; boundaries that earn respect20:30 Deep work, distractions & focus stamina27:00 Be your own coach: build your manual31:30 Multitasking myth, presence & recovery34:40 Final takeaways: be curious & look below the surfaceAbout the guestsVanessa Saint-Gelais — Neuroscientist & Mind-Body Coach; decision-making & peak-performance expertHost: Ksenija Korolova — Podcaster, Web3 entrepreneur, product managerIf this helped: like, subscribe, and share with a friend who’s building big things under pressure.Disclaimer: Educational content only; not medical advice.

    44 min
  • 9 episodios

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Building a lifestyle SYSTEM that helps women lead their best lives - most efficient, healthy, and full of joy.

Información

  • Creador
    Ksenija Korolova
  • Años de actividad
    2025 - 2026
  • Episodios
    9
  • Clasificación
    Apto
  • Copyright
    © Ksenija Korolova
  • Mostrar sitio web
    Present Perfect