Thursday Tea with Sami

Samia Estrada, PsyD, DipABLM

 "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. 4d ago

    Beat Brain Fog: Lifestyle Secrets for a Sharper Mind at Any Age

    Send us Fan Mail Beat Brain Fog: Lifestyle Secrets for a Sharper Mind at Any Age Ever walk into a room and forget why you're there? Or feel like your brain just isn't as sharp as it used to be? On this episode of Thursday Tea with Sami, I sit down with Dr. Fawad Mian, a board-certified neurologist and regenerative medicine specialist, to uncover the everyday lifestyle habits that keep our minds clear and sharp at any age. We talk about how sleep, stress, movement, food, and even the medications sitting in your cabinet quietly shape memory and focus — often more than people realize. Dr. Mian breaks down the small, doable changes that make the biggest difference, the common mistakes people make when chasing supplements instead of the basics, and shares his own journey through chronic pain that led him into regenerative medicine. If you've ever wondered whether memory decline is just "part of getting older," this conversation will change how you think about aging and brain health. Grab your tea and get ready for practical, hopeful advice you can start using today. In this episode: What brain fog is and how it's different from everyday forgetfulnessHow stress, anxiety, and depression quietly affect memory and focusThe hidden ways medications (including common antibiotics) can cloud the mindLifestyle habits that build a sharper, more resilient brainWhy "I don't have time" isn't the obstacle it feels likeDebunking the myth that memory decline is inevitable with ageWarning signs that it's time to seek professional helpConnect with Dr. Fawad Mian:  🌐 prolohealing.com  🌐 advocareneurowellnessmd.com  🧠 Reclaim Your Mind quiz: course.prolohealing.com/quiz 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 ...

  2. Sep 4

    Midlife Reinvention: Nutrition, Movement & Mindset with The Healthy Voyager

    Send us Fan Mail Midlife, Reimagined: Nutrition, Movement & Mindset with Carolyn Scott Hamilton (The Healthy Voyager) It's never too late to start. In this episode of Thursday Tea with Sami, I sit down with Carolyn Scott Hamilton — holistic nutritionist, plant-based chef, and creator of The Healthy Voyager — for a warm, wide-ranging conversation about navigating midlife with more intention and less pressure. We talk about the identity shifts and "puberty 2.0" feeling that midlife can bring, why the habits that used to work for us stop working, and how to tell what's situational, psychological, or lifestyle-related when everything feels off at once. Carolyn shares her philosophy on the 80/20 approach to eating, why baby steps beat total overhauls, simple ways to build a meditation practice (starting with a phone-free walk), and how travel — even a day trip across town — can restore curiosity and mental flexibility. We also get personal, talking about our shared Latina heritage and how growing up with home-cooked, from-scratch meals shaped our relationships with food and wellness today. Grab your cup of tea and settle in for a conversation about giving yourself grace, letting go of what no longer serves you, and starting exactly where you are. In this episode: Why midlife often brings a "puberty 2.0" identity reassessmentThe 80/20 rule for sustainable eatingSimple entry points into meditation (no monk cushion required)Baby-step habit change vs. total lifestyle overhaulsHow travel supports mental health and joy at any ageGrowing up Latina and how home-cooked food shapes wellnessConnect with Carolyn: healthyvoyager.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 ...

  3. Aug 27

    Reconnecting with Your Body's Wisdom: Healing Trauma with Robyn Harris

    Send us Fan Mail Reconnecting with Your Body's Wisdom: Trauma, Safety & Radical Self-Care with Robyn Harris This week on Thursday Tea with Sami, I'm joined by Robyn Harris, founder of W·I·L·D® Wellbeing and author of Take a Walk on the Wild Side. Robyn shares her own journey from feeling stuck in survival mode to helping others reconnect with the wisdom of their bodies. We dig into what psychological safety actually means, how trauma — big or small — gets stored in the body long after the danger has passed, and why physical symptoms like migraines, eczema, or IBS can sometimes be the body's way of releasing what it's been holding onto. Robyn introduces her W.I.L.D. framework (Wonder, Intuition, Loving ourselves, Dance) and offers simple, practical tools for building a "body vocabulary," practicing radical self-care, and finding safety in stillness — even when meditation or breathwork hasn't felt safe before. Whether you're navigating chronic stress, feeling disconnected from your body, or just curious about the mind-body connection, this conversation offers grounded, compassionate tools you can start using today. In this episode: Why trauma isn't just "big T" events — it's often cumulativeHow the body stores stress and signals through symptomsThe W.I.L.D. framework: Wonder, Intuition, Loving ourselves, DanceSimple grounding and vagus nerve exercises to try right nowWhat "radical self-care" really means (and how it differs from a bubble bath)How self-compassion helps us work with our inner criticConnect with Robyn Harris: 🌐 w-i-l-d.uk 📖 Take a Walk on the Wild Side 📱 Find her on Facebook, LinkedIn, Substack, and YouTube 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 ...

  4. Aug 20

    Small Shifts, Big Love: Marriage Magic's Secret to Lasting Connection

    Send us Fan Mail Small Shifts, Big Love: Marriage Magic's Secret to Lasting Connection with Barry Dennis & Christi Closson Healthy relationships are one of the strongest predictors of happiness, resilience, and even longevity — yet so many couples find themselves loving each other while missing the spark, the playfulness, or the closeness they once had. In this episode, I sit down with Barry Dennis and Christi Closson, the husband-and-wife team behind Marriage Magic, to talk about what it really takes to keep a relationship alive and thriving. Barry is a longtime speaker, bestselling author, and relationship expert who has delivered over a thousand live talks on love, purpose, and transformation. Together, he and Christi teach couples their signature KISS framework — Kindness, Intimacy, Silliness, and Support — and share the wisdom behind Barry's books, including The Chotchky Challenge and his upcoming release, You May Kiss. In our conversation, we cover: How Barry and Christi's own love story unfolded — including the song Barry wrote before they ever got togetherWhy your capacity to love your partner is capped by how much you've learned to love and accept yourselfThe concept of "2% shifts" — small, consistent actions that create massive change over timeWhat the KISS framework really means, and why intimacy is about so much more than the bedroomBarry's concept of "the brown" — the dangerous, comfortable middle ground where couples feel like roommatesHow genetics, childhood wiring, and past relationships shape the conflicts we have todayWhy presence (putting the phone down) is one of the simplest, most powerful acts of loveNavigating major life stressors together — including a cross-country move and an unexpected health diagnosisHow silliness and lightness diffuse tension and keep connection alive, even during hard seasonsWhether you're navigating a rough patch, feeling more like roommates than partners, or simply want to deepen a relationship that's already strong, this episode is full of practical, heartfelt wisdom you can start using today. Connect with Barry & Christi: Email: barry@marriagemagic.net YouTube: Search "Marriage Magic" with Barry and Christi 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 ...

  5. Aug 14

    The Truth About "Natural" Beauty Products with Lynn Power

    Send us Fan Mail Clean Beauty, Real Health: What's Really in Your Products with Lynn Power This week I'm joined by Lynn Power, founder and CEO of Masami (a clean premium haircare brand), Isle de Nature, and Power Beauty Collab — a collective supporting over 65 indie beauty and wellness founders. After nearly 30 years in advertising working on major beauty brands, Lynn made the leap into building clean, high-performing products of her own, and her perspective on the industry is both eye-opening and empowering. We talk about what "clean beauty" actually means (and why there's no single agreed-upon definition), the surprising gap between EU and US ingredient regulations, and the three ingredients Lynn says almost everyone agrees to avoid. Lynn also opens up about her own cancer diagnosis and how it deepened her commitment to clean products, plus practical, non-overwhelming ways to start transitioning your routine without tossing everything you own. In this episode, we cover: What "clean beauty" really means, and why the US and EU define it so differentlyThe three ingredients to watch for first: sulfates, phthalates, and parabensWhy "natural" doesn't automatically mean safe, and why "chemical" doesn't automatically mean badHow to transition your beauty routine gradually instead of overhauling it all at onceThe connection between stress, skin health, and a growing field called psychodermatologyWhy product expiration dates matter more than most of us realizeHow small, indie beauty brands often out-research big companies when it comes to safety and testingThe power of community for entrepreneurs navigating an ever-changing industryWhether you're just starting to think about what's in your beauty cabinet or looking for practical next steps, this conversation offers a grounded, judgment-free way to think about the products we use every day — and how they connect to our overall wellbeing. Connect with Lynn Power: Masami: lovemasami.com | @lovemasamihairIsle de Nature: @isledenaturePower Beauty Collab: powerbeautycollab.com | @powerbeautycollabLinkedIn: Lynn PowerSupport 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 ...

  6. Aug 6

    The Science of Hope: How to Rebuild It During Hard Seasons

    Send us Fan Mail Building Hope When Life Feels Heavy, with Dr. Sarah Porter Hope isn't just something we have or don't have — it's something we can actively build. In this episode, I sit down with Dr. Sarah Porter, a consulting psychologist, keynote speaker, and self-proclaimed "Hope Hustler," to explore what hope really is, why it matters more than ever, and how we can strengthen it even in our hardest seasons. Sarah is a Stanford alum with a PhD from UC Santa Barbara, and she's spent her career helping individuals and workplaces flourish through research-backed, deeply human strategies. She's been featured in outlets like Forbes and Real Simple, and her work bridges the gap between hope theory and everyday life. We talk about the difference between hope and toxic positivity, why hope is active rather than passive, and Sarah's simple framework for rebuilding it when you're running on empty. In this episode, we cover: Why hope is grounded and realistic — not the same as blind optimismSarah's "Minding the Gap" framework: Goals, Agency, and PathwaysWhy having multiple pathways toward a goal protects you from giving up at the first obstacleThe proven links between hope, reduced stress, and less chronic painHow values-guided action (from Acceptance and Commitment Therapy) fuels hope and agencyThe role of awe — and simple, everyday ways to invite more of it into your lifeHow to tell the difference between healthy striving and unhealthy pushingBuilding your own "Hope Hype Squad" and why it can include people, pets, or even fictional charactersA simple, science-backed way to reignite hope when you're feeling depletedA preview of Sarah's upcoming book, The Musts of TrustWhether you're navigating burnout, chronic pain, or just a heavy season of life, this conversation offers a grounded, doable roadmap back to hope. Connect with Dr. Sarah Porter:  Website: drsarahporter.com  LinkedIn: Sarah Porter, PhD  Instagram: @drsarahporter 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 ...

  7. Jul 30

    From Rock Bottom to Resilience: Colin Potts on Faith, Loss, and Learning to Walk Again

    Send us Fan Mail From Rock Bottom to Resilience: Colin Potts on Faith, Loss, and Learning to Walk Again In this episode of Thursday Tea with Sami, I sit down with Colin Potts, COO at Regenerative Orthopedics and Sports Medicine, whose life has been shaped by extraordinary loss and an equally extraordinary will to keep living fully. By age 33, Colin had lost both parents, two siblings, and all of his grandparents. After 21 surgeries over 17 years, he ultimately lost his leg — and had to learn to walk, swim, and run all over again. What struck me most in this conversation wasn't just what Colin has survived, but how deliberately he's chosen to rebuild after each loss. We talk about the six years he spent caring for his mother during her illness, and the reframe they built together during that time: focus on what you have, not what you don't; focus on what you can do, not what you can't. We also talk about grief, the "void" that follows losing someone you've cared for, the vulnerability of sharing hard stories publicly, and the mantra that carried him through learning to walk again: just one more step. This is a conversation about resilience as something practiced daily — not a personality trait, but a series of small, deliberate choices. In this episode, we cover: → How Colin and his mother restructured her days around her strengths after her cancer diagnosis → The concept of the "void" that follows caregiving and loss, and how to begin rebuilding after it → Why vulnerability and honest storytelling build trust and connection → The emotional and physical process of learning to walk again after amputation → Colin's "negativity vortex" concept — and how to avoid getting pulled in → The power of finding one positive thing each day, even on the hardest days → Why believing in yourself is often the first and most essential step toward rebuilding → A strengths-based approach to facing any major life challenge Connect with Colin at ColinQPotts.com or on Instagram and Facebook @ColinQPotts — and be on the lookout for his new book, coming out this fall. This podcast is for educational and informational purposes only and is not a substitute for medical or psychological care. 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 ...

  8. Jul 30

    Why We're Afraid to Talk About Death (And How to Change That)

    Send us Fan Mail Grief, Loss, and the Power of Connection with Laura J. Cramer In this episode, I sit down with Laura J. Cramer, founder of Waiting Room Publishing, a Seattle-based indie publishing company creating thoughtful magazines for hospice care, funeral homes, and palliative care settings. Laura's path from professional ballet dancer to journalist to publisher was shaped by profound personal loss — in 2021, she lost both her father and her brother to suicide within the same year. Out of that grief, she created Candlelight Magazine, a publication designed to meet people wherever they are in their grief journey. We talk candidly about the language we use around death and suicide, the isolation that often follows loss, and why so many of us were never taught how to sit with grief — our own or someone else's. Laura also shares the story of the Wind Telephone, a moving art installation that's inspired similar tributes around the world, and we explore practical, compassionate ways to support someone who is grieving without adding to their emotional load. In this episode, we cover: How Laura's background in ballet and journalism shaped her approach to storytelling around griefThe origin story of Candlelight Magazine and Waiting Room PublishingWhy "died by suicide" matters more than "committed suicide" — and how language shapes stigmaThe cultural and religious differences in how we're taught to grieveWhy saying "no response needed" can be one of the kindest things you offer someone in griefThe Wind Telephone project and how it helps people speak to those they've lost — find a phone near you or read more at mywindphone.comHow to support someone without needing a "neat and tidy" ending or closureTreating your grief like a detective — observing without judgmentFree and low-cost resources for grief support, including hotlines and virtual grief groupsConnect with Laura J. Cramer & Waiting Room Publishing: Website: waitingroompublishing.comInstagram/Social: @waitingroompublishingRead Candlelight Magazine free online, or reach out via the contributor page if you'd like to submit a story ideaSupport 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 ...

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.