Inside the Wellspace | Women’s Health & Wellbeing

Cathy O'Brien

Women’s health deserves to be understood through women’s experiences. Inside the Wellspace is a podcast with Cathy O’Brien exploring the questions, challenges, and choices that shape our physical and emotional wellbeing. Through honest conversations with doctors, therapists, experts, and women sharing their stories, we explore hormones, menopause, mental health, relationships, trauma, sleep, bone health, and longevity—connecting expert knowledge with everyday life. Cathy brings more than 25 years in global beauty, a master’s degree in social work focused on women’s issues, and her own deeply

  1. 4d ago

    Coercive Control | When a Relationship Starts to Feel Wrong

    What happens when a relationship slowly makes you question your own voice, your choices, and your sense of self? In this episode of Inside the Well Space, Cathy O’Brien opens a personal and compassionate conversation about coercive control the patterns of manipulation, isolation, intimidation, and financial control that can gradually take away someone’s independence. Drawing on her work as a therapist and her experience following divorce, Cathy explores why an unhealthy relationship can be difficult to recognize from the inside. What begins as concern, protection, or an offer to “take care of everything” can become a pattern of deciding who you see, where you go, and what you’re allowed to do. From constant check-ins and hurtful comments disguised as jokes to restricted access to money, she gives language to experiences that can leave someone feeling unsettled without fully understanding why. She also introduces the Power and Control Wheel as a starting point for recognizing how these behaviors connect. Cathy reflects on the isolation that can accompany divorce, the importance of staying connected to people you trust, and why leaving a controlling relationship can be far more complicated than others realize. For anyone considering that step, she emphasizes the importance of informed support and a personal safety plan. At the heart of this conversation is a simple reminder: you’re not alone. You deserve to be heard, to make your own choices, and to find support even if you don’t yet know what comes next.  If something in this episode felt familiar, consider one small step, when safe: reach out privately to someone you trust. You don’t need to have all the answers to start a conversation Timestamps  00:00 What Is Coercive Control? Signs of Relationship Abuse 02:24 Isolation, Monitoring and Financial Control 04:27 How Emotional Abuse Erodes Your Confidence 06:51 Losing Support After Divorce 09:14 Recognizing Toxic Relationship Patterns 11:37 Learning to Support Women Experiencing Abuse 13:57 Leaving an Abusive Relationship: Safety Planning 16:18 Understanding the Power and Control Wheel 18:28 Recognizing Blame, Denial and Financial Abuse 19:16 Control Through Children—and Finding Support 🎧 Watch & listen https://www.youtube.com/@insidethewellspacepodcast https://open.spotify.com/show/2TQtov8ByjgieslPS5B1IM?si=ddf084bc0f824134 https://podcasts.apple.com/uy/podcast/inside-the-wellspace-women-wellbeing-wisdom-with/id1812799800?l=es-MX 🌿 Explore The Well Space for Women: https://www.thewellspaceforwomen.com 📲 Connect with us on Instagram: https://www.instagram.com/thewellspaceforwomen/ #DomesticAbuseAwareness #CoerciveControl #EmotionalAbuse #AbusiveRelationships #InsideTheWellspace

    Coercive Control | When a Relationship Starts to Feel Wrong

  2. Oct 20

    Breast Cancer Risk | What You Can Control with Dr. Elisa Port

    What can you control about breast cancer risk and what do you need to stop blaming yourself for? In this episode of Inside the Well Space, Cathy O’Brien sits down with breast surgeon Dr. Elisa Port for a candid, deeply personal conversation about breast health. As Dr. Port’s former patient, Cathy brings her own experience to the questions so many women carry: Did I do something wrong? What should I change? And how do I know which advice to trust? Together, they explore alcohol, diet, exercise, and screening, bringing clarity to the difference between reducing risk and trying to control everything. Dr. Port also unpacks how risk statistics can be misunderstood, addresses common concerns about mammograms, and discusses why knowing your body matters even without a family history of breast cancer. Take one question from this episode into your next healthcare appointment. Whether it’s about your family history, a change you’ve noticed, or your screening plan, you deserve clear information and a conversation about what’s right for you Timestamps  00:00 Breast Cancer Myths: Episode Preview 01:02 Meet Dr. Elisa Port 01:58 Breast Cancer Is Not Your Fault 03:49 Weight, Hormones & Breast Cancer Risk 06:10 Alcohol & Breast Cancer Risk 10:10 Absolute vs. Relative Risk Explained 12:52 Diet, Exercise & Cancer Myths 17:47 Mammograms & Radiation Concerns 22:23 Thermography & Screening Claims 23:58 Galleri & Cancer Blood Tests 26:42 Breast Self-Exams & Knowing Your Body 30:25 Breast Cancer in Younger Women 31:43 Risk Assessments & Breast MRI 33:29 Family History & Genetics 35:02 The Breast Advice: Wisdom from Patients 38:16 Closing Thoughts ✨Follow Dr Elisa Port https://www.instagram.com/drelisaport/?hl=en https://www.facebook.com/ElisaPortMD/ 🎧 Watch & listen https://www.youtube.com/@insidethewellspacepodcast https://open.spotify.com/show/2TQtov8ByjgieslPS5B1IM?si=ddf084bc0f824134 https://podcasts.apple.com/uy/podcast/inside-the-wellspace-women-wellbeing-wisdom-with/id1812799800?l=es-MX 🌿 Explore The Well Space for Women: https://www.thewellspaceforwomen.com 📲 Connect with us on Instagram: https://www.instagram.com/thewellspaceforwomen/ #BreastCancer #WomensHealth #InsideTheWellspace

    Breast Cancer Risk | What You Can Control with Dr. Elisa Port

  3. Mar 19

    Why Wellness Is Wrong (And Your Body Knows Better) | Live Episode with Nidhi Bhanshali Pandya & Natasha Poniatowski

    What if wellness isn’t about optimizing your body, but finally learning how to hear it? In this live episode of Inside the Well Space, Cathy O’Brien sits down with Ayurvedic expert Nidhi Bhanshali Pandya and Laroot World founder Natasha Poniatowski for a deeply grounding conversation on what it means to return to balance—through wisdom that’s been here all along. Nidhi reframes Ayurveda not as a rigid set of rules, but as a practical lens for understanding how the body—and life itself—actually works. From the rhythms of how we eat and sleep to the subtle cues of intuition and emotional regulation, she offers a refreshing, accessible approach to living in alignment rather than constant correction. Natasha brings a complementary perspective rooted in nourishment, culture, and the sensory experience of food—reminding us that wellness isn’t just functional, it’s felt. Together, they explore the idea of cultivating a supportive “inner climate,” why warmth (in food, routine, and lifestyle) matters more than we think, and how small, consistent shifts can profoundly impact women’s health. This episode is filled with tangible, grounding takeaways—from meal timing and digestion to nervous system support, oiling rituals, and reconnecting to your body’s natural intelligence. Learn more about Nidhi's work: https://www.nidhi.me/ Follow @my_ayruvdeic_life: https://www.instagram.com/my_ayurvedic_life Learn more about Natasha and Laroot World: https://larootworld.com/ Follow @larootworld: https://www.instagram.com/larootworld/ In this conversation, they explore: - What Ayurveda actually is—beyond trends and wellness buzzwords - The concept of your body’s “inner climate” and why “warm and moist” is foundational - How circadian rhythms shape digestion, energy, and mood - Why how and when you eat matters just as much as what you eat - The disconnect many women feel from their bodies—and how to rebuild intuition - The link between food, hormones, sleep, and emotional wellbeing - Simple daily rituals that regulate the nervous system and support longevity - A fresh perspective on modern wellness trends like fasting, protein, and cold exposure Subscribe to Inside the Well Space: YouTube: / @insidethewellspacepodcast Spotify: https://open.spotify.com/show/2TQtov8... Apple Podcasts: https://podcasts.apple.com/us/podcast... Visit The Well Space for Women: https://www.thewellspaceforwomen.com Follow along on Instagram: @thewellspaceforwomen

    Why Wellness Is Wrong (And Your Body Knows Better) | Live Episode with Nidhi Bhanshali Pandya & Natasha Poniatowski

  4. Mar 4

    Hormones, Metabolism & the Truth About GLP-1s | Dr. Caroline Messer

    What if the symptoms you’ve been brushing off—fatigue, weight changes, night sweats, anxiety, bone loss—aren’t random… but hormonal? Dr. Caroline Messer, double board-certified endocrinologist, demystifies the endocrine system and explain how hormones quietly regulate nearly everything: metabolism, mood, reproduction, cholesterol, bone density, and more. Dr. Messer is the co-founder of Fifth Avenue Endocrinology and founder of Well by Messer, a multi-specialty practice with offices across New York and Connecticut.  From thyroid disorders to cortisol myths, from perimenopause confusion to the truth about GLP-1 medications, this conversation cuts through misinformation and replaces fear with understanding. Timestamps:  01:12 What endocrinology actually is and why it impacts nearly every system in the body 05:30 Dr. Messer’s family history in medicine and how she chose endocrinology 10:15 Why she wanted continuity with patients and long-term relationships 12:00 What hormones are and how they function as chemical messengers 15:18 The thyroid explained: symptoms of too much vs. too little 20:05 Cortisol myths vs. medical reality 23:45 How doctors diagnose complex hormone imbalances 31:40 Perimenopause vs. other causes of fatigue and night sweats 34:10 Mood shifts and hormonal transitions 35:05 GLP-1 medications: separating fear from fact 38:20 Pancreatitis, cancer risk, and the latest research 40:45 Food noise, guilt, and weight loss stigma 43:10 Muscle loss, metabolism, and what actually happens with weight loss 45:00 Why hormone health is empowerment, not vanity Learn more about Dr. Caroline Messer and Well by Messer: https://www.wellbymesser.com Follow Dr. Messer on Instagram: @wellbymesser Subscribe to Inside the Well Space: YouTube: / @insidethewellspacepodcast Spotify: https://open.spotify.com/show/2TQtov8... Apple Podcasts: https://podcasts.apple.com/us/podcast... Visit The Well Space for Women: https://www.thewellspaceforwomen.com Follow along on Instagram: @thewellspaceforwomen

    Hormones, Metabolism & the Truth About GLP-1s | Dr. Caroline Messer

  5. Feb 18

    Building, Pivoting & Thriving in Entrepreneurship | Kristen Sgarlato

    Some people have one business idea in their lifetime. Kristen Sgarlato had five before she even turned 31—and each one taught her something new about what it truly takes to start, adapt, and persevere in business. As an award-winning product developer and founder of KES Innovation, a New York-based product development agency, Kristen worked with major beauty brands like Estee Lauder, Tom Ford Beauty, Shiseido, and Beauty by PopSugar. In this conversation, she shares the behind-the-scenes realities of entrepreneurship: the messy middle, the pivots, the failures, and the relentless resilience needed to succeed. From building her first career-development website in college to creating apps, consulting, and ultimately founding KES Innovation, Kristen explains how to trust yourself, build a “toolkit” of skills, leverage mentorship, and surround yourself with the right people to make your vision happen. This episode is a roadmap for aspiring founders and anyone curious about what real entrepreneurship looks like—beyond the highlight reels. Timestamps: 01:51 Kristen’s entrepreneurial journey: Five business ideas before 31 05:21 Growing up in a business-minded family: How parents influenced Kristen’s path 10:19 College experiences that shaped Kristen’s first business idea 11:16 Launching a career-development website: Lessons learned the hard way 13:31 Early insights into payments, web development, and entrepreneurship tools 15:10 First steps in the beauty industry: Internships at Tom Ford Beauty 17:22 Discovering a passion for product development at Shiseido 20:04 Building graphic design and web skills on the side: The start of a second business 22:19 Pivoting roles to gain a full toolkit: PopSugar and international marketing experience 28:09 Mesa: Learning to launch brands from scratch into retail 30:31 COVID-era ventures: Exploring a drop-shipping clothing brand 34:37 The spark for an app idea: Seeing a problem and solving it creatively 38:44 Transitioning to consulting: Building KES Innovation while supporting the app 42:32 Building a team: Hiring strategically and knowing your strengths Learn more about KES Innovation and Kristen Sgarlato: https://www.kesinnovation.com Follow Kristen and KES Innovation on Instagram: https://www.instagram.com/kesinnovation/?hl=en Subscribe to Inside the Well Space: YouTube: / @insidethewellspacepodcast Spotify: https://open.spotify.com/show/2TQtov8... Apple Podcasts: https://podcasts.apple.com/us/podcast... Visit The Well Space for Women: https://www.thewellspaceforwomen.com Follow along on Instagram: @thewellspaceforwomen

    Building, Pivoting & Thriving in Entrepreneurship | Kristen Sgarlato

  6. Feb 4

    Your Skin Tells A Story: Cancer, Trauma & Healing | Dr. Angela Lamb

    Your skin is not just cosmetic. It is one of the most powerful indicators of what is happening inside your body. Dr. Angela Lamb, MD, board certified dermatologist, Mount Sinai Associate Professor, and leader in oncodermatology, unpacks how skin reflects health, stress, trauma, cancer treatment, and healing. From chemotherapy rashes and hair loss to delayed diagnoses and dismissed symptoms, this conversation reframes skin as a medical signal, not a side effect you are supposed to tolerate. Dr. Lamb explains why dermatology should be part of cancer care from day one, how early intervention changes outcomes, and what your skin can reveal long before lab results do. Grounded in science, clinical experience, and compassion, this episode empowers listeners to listen to their bodies, advocate for care, and understand that visible changes deserve serious attention. Timestamps:  00:00 Intro: How your skin reflects your internal health and trauma 00:43 Introducing Dr. Angela Lamb and her expertise in Medical Dermatology 01:32 What is Onco-dermatology? Caring for skin during cancer treatment 02:59 Dr. Lamb’s personal story: Growing up as the child of a physician 04:30 Building a niche in complex medical skin conditions and side effects 06:45 The importance of a team-based approach in cancer care 09:02 Understanding skin trauma: Acne, eczema, and hair loss during treatment 11:45 The "Secret Sauce" of medicine: Empathy and building patient relationships 14:30 A humbling learning moment: Taking empathy to the next level 16:32 Hair as identity: Navigating alopecia and the emotional impact of hair loss 20:30 The Stress-Skin Connection: Can lifestyle changes reverse skin issues? 23:45 Diet and Skin: The concept of "Sometime Foods" and elimination diaries 28:50 Listening to your body: Why "muscling through" symptoms is dangerous 31:10 Essential tests for women: Mammograms, colonoscopies, and basic blood work 34:20 Mindful living: Preserving energy and avoiding toxic environments 37:55 Skin Cancer 101: Understanding Basal, Squamous, and Melanoma 42:35 The ABCDEs of Melanoma: What to look for on your own body 45:10 Sun Protection: The truth about SPF, UV radiation, and reapplying 48:40 Chemical vs. Mineral Sunscreens: Which one is right for you? 51:15 Practical tips for cancer patients: Fragrance-free care and gentle routines 54:30 Final Thoughts: Having agency and control over your skin journey Learn more about oncodermatology and skin cancer awareness: https://angelalambmd.com/ Follow Dr. Angela Lamb: @angelalambmd Subscribe to Inside the Wellspace:  YouTube: http://www.youtube.com/@UC13tfnPU0OHsNxmMXSs6saw  Spotify: https://open.spotify.com/show/2TQtov8ByjgieslPS5B1IM  Apple Podcasts: https://podcasts.apple.com/us/podcast/inside-the-wellspace-women-wellbeing-wisdom-with/id1812799800 Visit The Well Space for Women: https://www.insidethewellspace.com/ Follow along on Instagram: @thewellspaceforwomen https://www.instagram.com/thewellspaceforwomen/

    Your Skin Tells A Story: Cancer, Trauma & Healing | Dr. Angela Lamb

  7. Jan 21

    Find Your Therapist, Find Yourself | Sol Health's Melinda Gong

    Mental health care should be accessible, human, and empowering — not clinical, intimidating, or out of reach. Melinda Gong, founder of Sol Health, shares how her virtual therapy platform is creating safe, supportive spaces for young adults and emerging clinicians alike. She reveals the challenges facing Gen Z and Millennials today, the importance of emotional resonance over clinical jargon, and how innovative therapy modalities—from CBT and DBT to EMDR and somatic work—can support mental wellness. Melinda explains how Sol Health pairs clients with the right therapist, fosters a community for clinicians, and provides affordable access to high-quality care. This episode reframes therapy as a human connection, emphasizing the importance of being seen, heard, and supported while navigating life’s challenges. Learn more about Sol Health: https://www.solhealth.co/ Follow Sol Health: https://www.instagram.com/solhealth.co/ Follow Melinda Gong: https://www.instagram.com/melindagongg/ Timestamps:  Subscribe to Inside the Wellspace:  YouTube: http://www.youtube.com/@UC13tfnPU0OHsNxmMXSs6saw  Spotify: https://open.spotify.com/show/2TQtov8ByjgieslPS5B1IM  Apple Podcasts: https://podcasts.apple.com/us/podcast/inside-the-wellspace-women-wellbeing-wisdom-with/id1812799800 Visit The Well Space for Women: https://www.insidethewellspace.com/ Follow along on Instagram: @thewellspaceforwomen https://www.instagram.com/thewellspaceforwomen/

    Find Your Therapist, Find Yourself | Sol Health's Melinda Gong

  8. Jan 7

    Your Gut Is Controlling Your Mood, Hormones + Skin | Longevity Dietician Ella Davar | Live Event

    If you’re bloated, exhausted, anxious, breaking out, or craving sugar nonstop… your gut may be running the show more than you realize.  In this special LIVE episode, Cathy O’Brien sits down with nationally recognized gut health dietician Ella Davar to break down what’s actually happening inside your body — and how to reset your gut, hormones, metabolism, and mood for good. Ella shares her powerful personal story – from Russia to Wall Street to functional gut health expert – the five major factors impacting gut health, and why the “best doctor in the room… is your body.” Timestamps:  00:00 Intro and wby gut health runs everything (cravings, hormones, mood, immune system) 01:04 Ella’s background and how gut health shaped her life 04:50 GutBrain Method and why gut health isn’t taught in medical school 06:27 Cancer treatment experience and lack of nutrition guidance 07:54 What is functional nutrition?  10:15 Longevity nutrition,  functional nutrient choices every meal 15:44 Hormones and life-stage changes and bio-individual approach 18:37 Why most consumer food sensitivity tests disappoint 21:53 Infections: parasites, yeast, H. pylori (and rising cancer rates) 23:06 Why social media gut protocols can be harmful if not personalized 26:40 Sleep and serotonin/GABA created in gut and circadian rhythm link 29:05 Intermittent fasting (12 hours minimum) and resetting your gut 31:44 Ella’s books overview begins 41:45 Sauna benefits and infrared vs regular 43:56 Cold plunges: what feels good and don’t compare to men 45:50 Creatine and evidence and dosing 47:26 GLP-1 conversation: benefits, risks, and food habits 49:41 Peptides: BPC-157 as gut/healing anti-inflammatory 53:28 Testing overview: annual bloodwork, Function Health, Dutch testing 55:27 Magnesium types for sleep and avoiding daily melatonin 01:00 Long exhales activate rest/digest and salivation cue 01:04 Closing advice: food that loves you back and stress management and women’s health 01:07 Model tip: keep two jean sizes and stop expecting one size year-round 01:08 Outro and where to listen and subscribe  Learn more about Ella Davar: bio.site/elladavar @ella.davar https://www.instagram.com/ella.davar Longevity Dietician + Founder of the Gut Brain Method http://bio.site/gutbrainmethod Author of The Foodie Diet + 4 other gut & hormone health books Recorded LIVE in Miami Beach at The Chat Room Podcast Studio  Subscribe to Inside the Wellspace:  YouTube: http://www.youtube.com/@UC13tfnPU0OHsNxmMXSs6saw  Spotify: https://open.spotify.com/show/2TQtov8ByjgieslPS5B1IM  Apple Podcasts: https://podcasts.apple.com/us/podcast/inside-the-wellspace-women-wellbeing-wisdom-with/id1812799800 Visit The Well Space for Women: https://www.insidethewellspace.com/ Follow along on Instagram: @thewellspaceforwomen https://www.instagram.com/thewellspaceforwomen/

    Your Gut Is Controlling Your Mood, Hormones + Skin | Longevity Dietician Ella Davar | Live Event
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About

Women’s health deserves to be understood through women’s experiences. Inside the Wellspace is a podcast with Cathy O’Brien exploring the questions, challenges, and choices that shape our physical and emotional wellbeing. Through honest conversations with doctors, therapists, experts, and women sharing their stories, we explore hormones, menopause, mental health, relationships, trauma, sleep, bone health, and longevity—connecting expert knowledge with everyday life. Cathy brings more than 25 years in global beauty, a master’s degree in social work focused on women’s issues, and her own deeply

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