Thursday Tea with Sami

Samia Estrada, PsyD, DipABLM
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  • MENTAL HEALTH

 "Thursday Tea with Sami" offers insightful conversations on living well, blending practical tips and inspiring stories to help you nurture your mind, body, and spirit. Each episode dives into everyday habits that can lead to a healthier, more balanced life. 

  1. 1D AGO

    From Gut to Glow: The Real Impact of Your Microbiome

    Send a text What if your fatigue, brain fog, skin flare-ups, or mood swings had something to do with your gut? In this episode of Thursday Tea with Sami, Dr. Samia Estrada welcomes Alicia Galvin, MEd, RD, IFNCP, Head of Scientific Affairs at Microbiome Labs, for a deep-yet-accessible conversation about microbiome health and why it matters for everyday life. Together, we cover: What the microbiome is (and why it’s more than “just digestion”)How the gut connects to the brain, immune system, skin, and cardiovascular healthThe biggest misconceptions about bacteria and “cleanliness”How stress and sleep influence gut functionFoods that support microbiome diversity (including a simple “30 plants per week” goal)Fermented foods + resistant starch (cooked-and-cooled carbs)Prebiotics vs probiotics vs postbiotics—finally explainedWhat to look for when choosing a probiotic, including quality and researchWhat makes spore-based probiotics different from traditional strainsWhether you’re brand new to the microbiome or ready to refine your wellness routine, you’ll leave with practical steps you can start right away. Learn more: microbiomelabs.com Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    1h 13m

  2. FEB 19

    The Couple Bubble: How to Protect Your Relationship in a Busy World

    Send a text What if strengthening your relationship could improve your sleep, lower stress, and support your overall health? In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada sits down with Michelle Garraway, Registered Social Worker and founder of The Relationship Agency (Ajax & Oshawa, Ontario), to explore why human connection is one of the most powerful—and often overlooked—pillars of wellness. Michelle shares practical, research-informed insights from the Psychobiological Approach to Couple Therapy (PACT), including how attachment, neuroscience, and arousal regulation shape the way we fight, repair, and reconnect. You’ll learn what secure functioning really looks like, why agreements can be more effective than “boundaries,” how co-regulation supports nervous system health, and simple daily practices that help couples (and families!) feel more connected. If you’ve been having the same fight on repeat, feeling distant, or simply want a stronger, more resilient relationship, this conversation offers real tools you can start using today. Connect with Michelle: Website: therelationshipagency.com (blogs + free resources) Instagram: @relationships.are.everything Learn more about PACT: PACT Institute + Stan Tatkin’s Wired for Love online program Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    1h 12m

  3. FEB 12

    Hydration for Energy, Focus, Mood & Sleep (Nita Talwar, Founder of Uppy!)

    Send a text In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada sits down with Nita Talwar, founder of Uppy!, to talk about one of the most overlooked foundations of wellness: hydration. Nita shares why many people are mildly dehydrated without realizing it, the early signs of dehydration (like headaches, low energy, poor focus, sleep issues, and muscle cramps), and why waiting until you feel thirsty may already be too late. We also explore how hydration supports the core pillars of lifestyle medicine — including energy, cognitive function, mood, stress, recovery, and sleep — and what to do when plain water isn’t enough. You’ll also hear practical, realistic tips for daily life: how to build a morning water habit before coffee, how to stay hydrated while traveling or flying, what to do if you forget to drink water, and common hydration myths (including the truth about electrolytes and why a small amount of glucose/sugar can matter for absorption). Whether you’re feeling tired, foggy, irritable, or just want a simple wellness reset, this conversation will help you start with one doable step. Connect with Nita / Uppy!: Website: www.Uppylife.com Instagram: @UppyLife Email: hello@UppyLife.com If you enjoyed this episode: please follow, rate, and share Thursday Tea with Sami — it helps more people find the show. Until next time, stay well and keep being your best. Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    39 min

  4. FEB 6

    Biofeedback Explained: The Science of Stress Reduction and Pain Relief with Kristin Derus Dore

    Send a text What if stress isn’t only something you “manage” with willpower—but something your body can learn to regulate more effectively? In today’s episode, Dr. Sami Estrada sits down with Kristin Derus Dore, a biofeedback practitioner whose work focuses on FDA-approved biofeedback for stress reduction and pain management. Kristin breaks down what biofeedback is (in normal-people language), what happens in the body during fight-or-flight, and why learning to return to rest-and-digest can impact everything from mood and irritability to headaches, sleep, and chronic pain. Kristin also shares practical tools you can try right away—including a subtle vagus nerve reset technique (yes, you can do it in public without anyone noticing), simple ways to interrupt stress spirals, and why sleep is often the most underrated (and powerful) stress intervention. You’ll also hear real stories of unexpected shifts—like improved social connection, reduced pain, and stress resilience that carries into everyday life. In this episode, we talk about: What biofeedback is and how it worksStress as a full-body experience (not just a mindset)Fight-or-flight vs. rest-and-digest—and why it mattersA discreet vagus nerve calming technique you can use anywhereThe sleep–stress connection (and why you’re your biggest asset)How stress can influence pain, headaches, and inflammationHow support systems can reduce stress (and how to offer help well)Connect with Kristin: Website: EdenBioFeedback.com LinkedIn: https://www.linkedin.com/in/kristin-derus-dore/ Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    1h 16m

  5. JAN 29

    Herbalism for Beginners: Everyday “Weeds” for Natural Wellness & Self-Care (with Michelle McAninch)

    Send a text What if the “weeds” in your backyard are actually part of your wellness toolkit? In this inspiring episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada, Psy.D., DipABLM sits down with Michelle McAninch, founder of Tamarac Garden, to explore the heart of herbalism and how everyday plants can support natural wellness and self-care. Michelle shares the personal story that sparked her journey—after her son’s serious illness was initially misidentified, she began researching Northwest medicinal plants, learning to forage, and discovering how herbs and “weeds” can help support the body’s natural healing processes. Together, Michelle and Dr. Sami talk about listening to your body, building confidence in your own intuition, and starting small with practical herbal tools that feel approachable—even if you’re brand new to herbalism. You’ll also hear beginner-friendly tips on starter herbs like oregano, peppermint, basil, and garlic, plus everyday wellness go-tos like activated charcoal and cayenne—and how these may be used as part of a broader lifestyle approach alongside nutrition, sleep, stress management, movement, and community connection. As always, this conversation is for educational purposes and encourages listeners to make informed decisions and seek professional care when needed. ✅ In this episode, we cover: What herbalism is (and what it isn’t)“Weeds as medicine” and how to see plants differentlyBeginner-friendly starter herbs for everyday wellnessSimple self-care tools that support the body naturallyMindset, intuition, and why you know your body bestHow herbalism can complement lifestyle medicine🌿 Learn more about Michelle’s work at TamaracGarden.com Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    1h 1m

  6. JAN 21

    Renewalism: Energy, Conscious Leadership, and Simple Daily Practices to Prevent Burnout

    Send a text What if renewal didn’t require a major life overhaul—but simply a shift in awareness? In this deeply grounding episode of Thursday Tea with Sami, Dr. Samia Estrada sits down with Sandeep Nath, creator of the Renewalism Movement, to explore how energy, consciousness, and simple daily habits can help prevent burnout and restore clarity—both personally and professionally. Sandeep shares his journey from corporate leadership to spiritual exploration, including time spent learning from Vedic masters, Tibetan monks, and Taoist traditions. Together, they unpack what renewalism really means and how aligning body, mind, and spirit can transform the way we work, lead, and live. In this conversation, you’ll learn: Why burnout is often an energy imbalance, not just stressA powerful 30-second breathing practice you can use between tasksHow gratitude and awareness can shift experiences from “happening to you” to “happening for you”The role of conscious leadership in creating healthier workplacesHow renewalism aligns naturally with the six pillars of lifestyle medicineWhy small, consistent habits matter more than big, dramatic changesSandeep also introduces the concept of renewal tourism—an immersive approach to personal and professional transformation through travel, reflection, and conscious practices. This episode is a reminder that renewal doesn’t have to be complicated. Sometimes, it starts with a breath. ✨ Perfect for professionals, leaders, and anyone feeling stretched thin as we move into a new year. Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    1h 11m

  7. JAN 15

    Strength Over Weight Loss: Sustainable Wellness, Strength Training & Metabolic Health (Fjorino Musaku)

    Send a text What if “getting healthy” wasn’t about dieting or chasing a number on the scale—but about building strength, consistency, and confidence in your body? In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada (clinical psychologist and lifestyle medicine specialist) sits down with Fjorino Musaku, a wellness professional with a powerful story: from being the overweight kid in high school to earning a master’s degree in exercise science, working with elite athletes (including the Detroit Red Wings and Detroit Lions), and helping thousands of endocrinology patients build sustainable health habits. You’ll learn practical, realistic strategies for sustainable wellness—without obsession, restriction, or perfection—including: Why strength training and flexibility often create better long-term results than focusing only on weight lossHow to restart exercise if you’ve been sedentary (including the simple 1,000-step approach)The mindset shift that makes movement easier: “I get to exercise” vs. “I have to”Nutrition without dieting: adding more fruits and vegetables instead of relying on restrictionHow building muscle supports metabolic health, blood sugar control, and overall wellbeingHow community support improves consistency—and why peer encouragement mattersHow technology (including Frisca AI CCM) can support habit change between appointmentsA hopeful message for anyone managing diabetes, chronic health challenges, or motivation struggles: prepare for good newsIf you’re looking for a healthier relationship with food, a more sustainable approach to fitness, or a way to feel stronger in daily life—this conversation is for you. Connect with Fjorino / Frisca AI CCM: Search “Frisca AI CCM” in the Apple App Store or Google Play Store and schedule your first consultation. Hosted by: Dr. Samia Estrada, Psy.D., DipABLM Thursday Tea with Sami: Your Sip of Wellness and Mental Health — Your Journey to Wellness Starts Here. Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    36 min

  8. JAN 8

    Balance Is in Motion: Acupuncture, Stress, and Resilience with Dr. Haley Parker

    Send a text What if balance isn’t something you “achieve”… but something you practice—over and over again? In this episode of Thursday Tea with Sami, Dr. Sami Estrada sits down with Dr. Haley Parker, integrative medicine leader and educator, to explore East Asian Medicine and how acupuncture, herbs, breathwork, and movement can support real-life wellness—especially for stress, burnout, pain, and women’s health. Dr. Parker shares her personal “conversion moment” into acupuncture after stubborn athletic injuries, the misconceptions that still keep people from trying East Asian Medicine, and what a first acupuncture visit actually feels like (yes—there are funny intake questions, and no—it’s not as scary as you think). Together, Sami and Haley dive into why stress quietly builds in the body, how burnout shows up in early red flags, and why healing often starts with the simplest step: a deep breath and a small shift forward. You’ll also hear: Why “balance is in motion” (and why life keeps testing us!)How acupuncture supports the nervous system’s rest-and-digest stateThe East Asian Medicine view that “where there is blockage, there is pain”Movement tips for chronic pain (stretching, walking, gentle cardio, and more)Women’s health insights across the lifespan: cycles, fertility, and transitionsThe difference between supporting athletes vs. everyday bodiesWhy early education and prevention could transform healthcare as we know itIf you’ve been feeling overwhelmed, burnt out, or stuck in pain, this episode is a grounding reminder that you’re not alone—and that healing doesn’t have to be all-or-nothing. Learn more / Connect with Dr. Haley Parker & VUIM: University: VUIM.eduClinic: VUIMclinic.comCampuses/clinics mentioned: Tyson’s Corner, VA • Ridgefield, NJ • Duluth, GAEnjoy the episode? Follow Thursday Tea with Sami for weekly conversations that translate mental health and lifestyle medicine into real-life tools you can use. And if this one helped you, share it with a friend who needs a little support today. Support the show Find Samia Estrada of Dignus Wellness on social media @DignusWellness Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami 🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode! Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com Sign up for my newsletter at https://subscribe.dignuswellness.com/ Email me at: SamiaEstrada@DignusWellness.com Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship. The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone. Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

    1h 15m
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About

 "Thursday Tea with Sami" offers insightful conversations on living well, blending practical tips and inspiring stories to help you nurture your mind, body, and spirit. Each episode dives into everyday habits that can lead to a healthier, more balanced life. 

Information

  • Creator
    Samia Estrada, PsyD, DipABLM
  • Years Active
    2025 - 2026
  • Episodes
    24
  • Rating
    Clean
  • Copyright
    © 2026 Thursday Tea with Sami
  • Show Website
    Thursday Tea with Sami