Nine to Thrive: The Well-Being Podcast

Julie Fischer

Welcome to Nine to Thrive: The Well-Being Podcast, where we explore what it means to thrive and flourish in this complex world we are living in.. Join Julie Fischer, Positive Psychology Practitioner, Coach and Well-Being Advocate for meaningful and lively conversations with experts, thought leaders, authors, business leaders and more. We dive into the “un-well-being crisis” we are experiencing as a collective, and share tools and strategies that foster increased mental, emotional, physical, spiritual and financial well-being. Ready to connect with a community of people who strive to thrive? Tune in every other week for inspiration, insight and maybe what feels like a nudge from a friend to keep moving, keep uncovering and keep transforming yourself, your life and your sense of well-being.

  1. 3d ago

    Self-Compassion and Why We Need More of it

    We're wired to be hard on ourselves. In this solo episode, Julie unpacks the neuroscience behind our negativity bias and self-criticism, then turns to Dr. Kristin Neff's groundbreaking research on self-compassion — what it actually is, the biggest myths that keep us from practicing it, and why it might be one of the most essential (and misunderstood) tools we have for showing up for our goals, ourselves, and the people we love. What You'll Learn Why self-criticism feels so automatic — and the evolutionary "negativity bias" behind it The difference between a fear response and genuine high standards Kristin Neff's three core components of self-compassion: self-kindness, common humanity, and mindfulness Four common myths about self-compassion — and what the research actually shows Why self-compassion doesn't lower the bar, it changes the fuel Why this matters more than ever in a culture of comparison and optimization Five self-coaching questions to start shifting your inner voice today Key Takeaways Self-criticism is a fear response, not a character flaw. Our brains evolved to scan for threats — including threats to our own sense of adequacy. That inner critic isn't cruelty; it's an outdated safety strategy. Self-compassion has three parts: self-kindness (versus self-judgment), common humanity (versus isolation), and mindfulness (versus over-identification with painful feelings). Self-compassion is not self-pity, selfishness, weakness, or letting yourself off the hook. Research consistently shows the opposite — it's linked to greater accountability, more empathy for others, and more resilience after failure. Care is a more sustainable motivator than fear. Self-criticism burns you out. Self-compassion keeps you going. In a culture of constant comparison, self-compassion isn't optional — it's a form of resilience. Self-Coaching Questions from This Episode What would I say to a friend who was going through exactly what I'm going through right now? Is there a difference between having high standards for myself and being cruel to myself when I don't meet them? What is my self-criticism actually afraid of? What is it trying to protect me from? Where in my life am I mistaking self-punishment for motivation — and what might it look like to try care instead, just for a week? What would it feel like to treat a mistake as evidence that I'm human, rather than evidence that I'm failing? Featured Research & Reccomendations Dr. Kristin Neff — pioneering researcher on self-compassion; creator of the three-component framework (self-kindness, common humanity, mindfulness) and author of the book Self Compassion: The Proven Power of Being Kind to Yourself A Quote to Sit With "Self-compassion isn't about lowering the bar. It's about changing the voice that's talking to you while you reach for it." Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter 3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

  2. Jul 7

    Transforming our Blind Spots  with Celi Arias

    We all have blind spots. And if you’ve ever found yourself stuck, resentful, caught in the blame game, or struggling to take full responsibility for your life — there’s a good chance one of them is at play. In this conversation, Julie is joined by Celi Arias, founder and CEO of ScalePilot and a strategic business coach who has advised over 500 businesses across 22 years. Together, they explore what blind spots actually are (and why they’re different from simply not knowing something), the role ego plays in keeping them in place, and what it takes to loosen the grip — in business and in life. Celi brings a rare combination of strategic rigor, personal transparency, and hard-won wisdom to this conversation. She shares her own current blind spots, her framework for knowing when resistance is a signal worth investigating, and why the ability to sit in tension may be the single most underrated growth skill there is. This one is for all of us.   Favorite Quotable Moments “A blind spot is something you actually kind of know is there — and you’re avoiding it.” — Celi Arias  “When you make it mean something about you and your enoughness and your worthiness, you turn it into a blind spot.” — Celi Arias  “Play with the possibility that maybe you’re not seeing something. That’s the bridge.” — Celi Arias  “The ego cuts off curiosity. And when my ego is really driving the bus, I have a very high need to be right.” — Julie Fischer  “It’s not ‘I can’t.’ It’s ‘Am I willing?’” — Julie Fischer “Whenever I would get the ‘that’s impossible’ — there was always this other voice in me that said, but is it though?” — Celi Arias   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter 3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here   About Celi Arias Celi Arias is the founder and CEO of ScalePilot, a strategic growth operating system powered by the Six Growth Engines Framework. After building and selling a global fashion company and advising over 500 businesses across 22 years, Celi developed a diagnostic system that identifies what’s actually blocking business growth — and what to fix first. Unlike conventional coaches who sell a formula, her framework provides custom strategic intelligence based on where your business actually is. ScalePilot makes that intelligence accessible through software, giving entrepreneurs an ongoing strategic operating system instead of one-time advice. As a former COO with an MBA and Master of Divinity — and a professional tango dancer — Celi blends strategic rigor with practical systems to help entrepreneurs build profitable businesses without burning out.   Connect with Celi at celiarias.com Instagram LinkedIn    Your Reflection Prompt Where in your life or work do you feel resistance or a strong pull to look away? That tension — the defensiveness, the grip, the need to be right — is almost always pointing toward something worth examining. What if, just for today, you played with the possibility that there might be something there for you to see?

  3. Jun 23

    Let’s do a Mid-Year Check-In

    Can you believe that we are half-way through 2026? In this episode, Julie shares her mid-year ritual and the questions she asks herself to review, realign and reset. Reflecting on progress, celebrating wins and learning from our successes and setbacks is an essential part of our growth, along with staying open to new possibilities, and a willingness to adjust our goals if need be. Here are the questions to explore: Am I prioritizing myself? Am I doing all the things that I know support my mental and emotional wellbeing? For me those are my morning routine, moving my body, making time for authentic connections, and doing work that is purposeful and meaningful? Next, How do I feel in my body? What is my energy level? Am I feeling energized these days or depleted? Am I sleeping and moving my body in ways that support feeling good? I have a couple minor injuries right now…What are the activities that are feeling most in service to me in this season? Finally, does my work and how I am showing up in all aspects of my life support my big P purpose, which is the impact you want to make in the world.  After I do that inventory,  I sit with the goals that I set out in January.  Which goals am I on track to achieve by the end of the year? Are there any goals that I am struggling with or have not yet started? If there are, what is happening? Which leads me to  Are my current goals still relevant to my overall vision and long-term objectives? Have any of my priorities changed since the beginning of the year? Do any of my goals need to be adjusted or redefined to better align with my current situation? What resources (time, money, skills) have I used effectively to work towards my goals? Are there any additional resources or support I need to achieve my goals? How motivated do I feel about each of my goals? What successes and milestones have I celebrated this year? What have I learned from both my successes and my setbacks? What specific actions have been most effective in progressing towards my goals? What new actions or strategies can I implement to enhance my progress? Are there any habits or routines I need to change to better support my goals?   And here is where I get really excited.... What are my top priorities for the next six months? What do I want to keep doing? What do I want to stop doing? What do I want to start doing? How can I maintain momentum and stay focused both on my goals? What will success look like for me at the end of the year?   Check out this episode for all the tools you need for YOUR mid-year check in! Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter 3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.    Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

  4. Jun 9

    Let’s Get Curious

    What do you do when you are? In this solo episode, Julie  makes a case for curiosity as the most reliable way through. Not pushing harder, not forcing clarity — but asking yourself better questions. The kind of questions that open doors instead of closing them. Drawing on Barbara Fredrickson’s Broaden-and-Build theory and her own coaching practice, Julie walks you through 18 self-coaching questions organized around three different flavors of stuck: not knowing what you want, knowing what you want but not being able to move, and the kind of stuck that’s really exhaustion in disguise. Think of this episode as a self-coaching session you can return to anytime you need it.   In This Episode Why curiosity works (the science) Fredrickson’s Broaden-and-Build theory explains why stress narrows our thinking — and why curiosity opens it back up. Julie also explores the shift from self-judgment to self-inquiry, and why that shift alone can be transformative. There are 18 self-coaching questions in this episode, organized into three categories - here is a sample from each - When you don’t know what you want ❮❯  What would I do if I knew I couldn’t fail? And what would I do if I knew I might? ❮❯  What lights me up — and when did I last actually let myself do it? ❮❯  What’s something I keep returning to that I keep talking myself out of as “not realistic”?   When you know what you want but can’t move ❮❯  What’s the story I’m telling myself about why this isn’t possible for me? ❮❯  What am I afraid will happen if I go for this? And then what? And then what after that? ❮❯  Who am I being when I stay here — and who am I becoming when I move?   When the stuck is really exhaustion ❮❯  What do I need or want,  that I keep waiting for permission to have? ❮❯  Where in my life do I feel most like myself? When did I last go there? ❮❯  If I gave myself full permission to rest and restore — what would that look like today?   Perhaps one of the most important questions…. ❮❯  What do I most need to be honest with myself about right now?   Four ways to work with these questions Journaling — pick one question and write for 10 minutes without stopping Walking inquiry — carry a question into your next walk and just notice what surfaces Voice memo — ask yourself the question out loud and talk it through Bring it to someone you trust — not for advice, just to be witnessed as you think out loud    Your Reflection Prompt Which of the three categories resonated most with you today — not knowing what you want, knowing but not moving, or running on empty? Pick one question from that section and sit with it this week. You don’t have to solve it. Just stay curious.   If today's episode moved you, we would be so grateful for a five star rating and a few words about what resonated. It helps more people find the show — and that matters. Follow Nine to Thrive so new episodes are automatically delivered to your favorite podcast feed, and share this one with someone who needs it. Stay connected with Julie:  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn

  5. May 26

    Flourishing in a Complex World with Emiliya Zhivotovskaya

    What does it really mean to flourish — not just survive, not just keep up, but genuinely thrive from the inside out? In a world of political polarization, chronic stress, loneliness, and uncertainty, that question feels more urgent than ever. In this episode Julie sits down with Emiliya Zhivotovskaya — founder of The Flourishing Center, pioneer of the PERMA-V model, and one of the world's leading voices in the science of human flourishing — for a conversation that is equal parts practical, filled with tools and practices you can use today, and deeply human. What you'll hear in this episode: Emiliya's origin story — a deeply moving account of losing her brother at 14 and her mother to ovarian cancer a decade later, and how those experiences of grief and adversity became the foundation of her life's work in positive psychology.  The PERMA-V model — Emiliya walks us through the evolution of positive psychology's foundational framework, from the original PEM model to PERMA, and explains why she pioneered the addition of Vitality — and why Martin Seligman ultimately endorsed it. The body is not separate from well-being. It is an integral part of it. What flourishing actually means — while some definitions might be setting the bar impossibly high,  Emiliya offers a more accessible and deeply resonant definition: flourishing is being able to show up in the world the way that you want to. Flourishing in a poly-crisis — how do we define and pursue flourishing in a world of political polarization, loneliness, climate anxiety, AI disruption, and social media overwhelm? Emiliya and Julie explore why the answer lies not in bypassing the difficulty but in holding both the hardship and the possibility at the same time. The neuroscience of helplessness — one of the most surprising and important findings in this conversation. New neuroimaging research suggests that helplessness isn't learned — it's actually biologically wired. What IS learned is efficacy and hopefulness. This reframe changes everything about how we approach flourishing. The mental health continuum — Dr. Corey Keys' groundbreaking two-by-two model that shows why mental health and mental illness are not opposites. Languishing is not the presence of illness — it is the absence of the skills of mental health. And those skills can be learned and practiced. From languishing to flourishing — what the pathway actually looks like, and why wellbeing is not something you have but something you do. Just like physical fitness, the skills of mental health require consistent practice and tending About Emiliya: Emiliya Zhivotovskaya is the founder and CEO of The Flourishing Center, a New York City-based benefit corporation dedicated to increasing well-being worldwide. She was among the very first cohort to earn a master's in Applied Positive Psychology from the University of Pennsylvania under Martin Seligman, and is the pioneer of the PERMA-V model — which adds Vitality to the foundational framework of positive psychology. Drawing on a decade-long prior career as an entertainer, Emiliya blends science with practical tools to help people build resilience, lead effectively, and sustain well-being. The Flourishing Center's Certificate Program in Applied Positive Psychology recently became the first program in the world to receive accreditation from the International Positive Psychology Association. Where to find Emiliya: Check out The Flourishing Center — www.theflourishingcenter.com and learn more about Certificate Program in Applied Positive Psychology — upcoming cohorts in May, June, July, August and November Check out her new book “How We Flourish” on Amazon  "How We Flourish “ Interested in the Certificate Program in Applied Positive Psychology? Reach out to Julie directly — she would love to share how this program has transformed the way she sees and moves through the world. If today's episode moved you, we would be so grateful for a five star rating and a few words about what resonated. It helps more people find the show — and that matters. Follow Nine to Thrive so new episodes are automatically delivered to your favorite podcast feed, and share this one with someone who needs it. Stay connected with Julie:  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn

  6. May 12

    Uncovering AWE in the Ordinary

    When was the last time something stopped you in your tracks — not in a stressful way, but in a “wonder” kind of way? If you're struggling to remember, or want to create more moments like this in your life, this episode is for you. One of the most powerful well-being practices available to you requires nothing more than slowing down and paying attention. In this episode, Julie dives into the science (and practice) of everyday awe — drawing on the groundbreaking research of Dr. Dacher Keltner at UC Berkeley — and shares four simple tools for cultivating more awe in your daily life. In this episode: We cover the science of awe — what it actually is, what it does to your brain and body, and why it might be the most underrated well-being tool we have.  The "small self" effect — how awe shrinks self-focused thinking and anxiety and expands our sense of connection and purpose.  The eight categories that most reliably trigger awe — and how to use them to design your personal awe practice.  Why collective effervescence — the awe of shared experience — matters more than ever in a divided world.  Four awe practices to start today: the Awe Walk, the Awe Journal, your personal Awe Triggers, and the 1000 Awesome Things. This week's micro-practice: Take a 10-minute awe walk. No phone. Eyes wide open. Find one thing that makes you go wow — and let it stop you for a moment. Resources mentioned: Awe: The New Science of Everyday Wonder by Dacher Keltner 1000 Awesome Things by Neil Pasricha — www.1000awesomethings.com Greater Good Science Center — www.greatergood.berkeley.edu Thank you for listening. We are so happy you found us. If today's episode added a little wonder or awe  to your day, we would love a five star rating and a review — it helps more people find the show. Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn    Remember, your well-being is the fuel for everything you are and everything you do. 🌿

  7. Apr 28

    The Art of Deep Rest — Rethinking Rest, Productivity, and What It Really Takes to Thrive

    The Art of Deep Rest — Rethinking Rest, Productivity, and What It Really Takes to Thrive Episode Overview What if rest isn't the obstacle to thriving — but actually the foundation? In this episode, Julie is joined by Maegan Megginson, a spiritual strategist and sabbatical coach for small business owners, to explore why so many of us struggle to rest, what real rest actually looks like, and how designing a sustainable rest practice can transform not just our well-being, but the lives of everyone around us. What We Cover in This Episode The cultural story around rest — and why so many of us have inherited the belief that productivity equals worthiness and rest equals laziness. Julie and Megan explore the generational roots of this pattern and how it shows up today in the age of social media and the 24/7 hustle culture. Deep rest as a practice — Megan defines deep rest not as simply collapsing at the end of the day, but as any action that simultaneously regulates the nervous system and recharges the energy battery. Understanding the difference between hyperarousal, hypoarousal, and healthy homeostasis — and why both matter for true restoration. Your personal rest menu — drawing on the research of Dr. Sandra Dalton-Smith, Megan walks through seven categories of rest and why your recipe for restoration will look different from everyone else's: Physical rest Mental rest Spiritual rest Sensory rest Social rest Creative rest Vision as an entry point — why connecting to the vision you have for your life — and asking "how could I make it 10% more beautiful?" — is one of the most powerful starting places for shifting out of hyper-productivity. Alignment vs. misalignment — how to identify where your daily life and work are aligned with your values and vision, where they aren't, and how to begin making slow, intentional shifts. Plus: a closer look at the "shoulds" that quietly drive so much of our busyness. Rest and intuition — why the voice of intuition is always the quietest voice in the room, and how rest creates the conditions to finally hear it. Megan's powerful metaphor: rest reduces the static on the phone line between you and your own knowing. The sabbatical as an act of resistance — why saying yes to deep rest, when you have the privilege to do so, isn't selfish. It's a ripple effect that touches everyone in your life, your work, and your community. If you have been curious about what more rest might look like and feel like, this episode is for you. Remember, your well-being is the fuel for everything you are and everything you do and rest is an essential part of your well-being recipe.   Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter 3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn    About Maegan Megginson Maegan is a spiritual strategist and sabbatical coach who helps small business owners recover from burnout, reconnect with their intuition, and design sustainable ways of working. Her approach blends practical business wisdom, therapeutic insight, and grounded spiritual guidance. A former therapist and group practice owner, Megan experienced a pivotal burnout in 2018 that led her to what she now calls an "emergency sabbatical" — and ultimately to her life's work of guiding others through transformative sabbatical experiences. Where to find her: Subscribe to Maegan's weekly newsletter: https://maeganmegginson.com/newsletter/ Watch Maegan's YouTube series, Let's Go Outside: https://www.youtube.com/@deeply-rested Listen to Maegan's podcast, Deeply Rested: https://maeganmegginson.com/deeply-rested-podcast/ Sabbatical Playbook, Maegan's free sabbatical planning resource: https://www.youneedasabbatical.com/playbook Dr. Sanda Dalton-Smith's 7 Types of Rest: https://www.drdaltonsmith.com/

  8. Apr 14

    Step Outside: Your Well-Being is Waiting

    Spring is here — and she has something to teach us. In this episode, Julie  invites you to step outside and experience one of the most powerful, most accessible, and most underrated well-being practices available to us: time in nature. As the season shifts and the world outside our windows begins to wake up again, this is your reminder that nature isn't a luxury — it's medicine. And spring is rolling out the welcome mat. Drawing on research from positive psychology, environmental science, and neuroscience, Julie explores what actually happens in your brain and body when you get outside — and why even 10 minutes can meaningfully shift your mood, your stress levels, and your sense of connection to something larger than yourself. In this episode you'll discover: The Japanese practice of  forest bathing — and its remarkable documented effects on stress hormones, blood pressure, and immune function. What Attention Restoration Theory tells us about why doing "nothing" outside is actually one of the most productive things you can do for your brain. The science of awe — what it is, why nature triggers it so reliably, and why it's so good for your mental and physical health. Why spring sunshine is literally an antidepressant — and the simple vitamin D truth most of us overlook. The positive psychology practice of savoring — and how to bring it into your time outside so you're not just present in nature but truly receiving it. Your practice this season: Go outside. On purpose. For at least 10 minutes. Leave your phone behind if you can. Find one thing that makes you go "wow." And let spring welcome you back. This week's micro-practice — The Spring Noticing Practice: Once a day, for just two or three minutes, go outside and find one sign of spring that wasn't there last week. A bud. A bird. A change in the light. Let it remind you that things are always changing, always growing, always moving toward more life. Your well-being is the fuel for everything you are and everything you do. Now go outside. Thank you for listening. We are so happy you found us. If you enjoyed today’s episode, follow Nine to Thrive: The Well-Being Podcast so our new episodes are automatically delivered to your favorite podcast feed, and please share it with a friend! Reviews and ratings matter 3  We would be so grateful if you left a 5 star rating and a few words about what you liked (or loved) about this episode.  Want more tools and strategies for thriving and flourishing?  -Check out Julie’s website and subscribe to her monthly newsletter here -Follow Julie on Instagram -Follow her on LinkedIn  -Interested in working with Julie? Book an inquiry call here

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About

Welcome to Nine to Thrive: The Well-Being Podcast, where we explore what it means to thrive and flourish in this complex world we are living in.. Join Julie Fischer, Positive Psychology Practitioner, Coach and Well-Being Advocate for meaningful and lively conversations with experts, thought leaders, authors, business leaders and more. We dive into the “un-well-being crisis” we are experiencing as a collective, and share tools and strategies that foster increased mental, emotional, physical, spiritual and financial well-being. Ready to connect with a community of people who strive to thrive? Tune in every other week for inspiration, insight and maybe what feels like a nudge from a friend to keep moving, keep uncovering and keep transforming yourself, your life and your sense of well-being.

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