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. 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

    20 min

  2. 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

    1 hr

  3. 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. 🌿

    26 min

  4. 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/

    59 min

  5. 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

    20 min

  6. Mar 31

    Creating Meaning and Purpose in Complex Times

    We have more information, more options, and more ways to connect than ever before — and yet so many of us feel adrift. In this episode, Julie explores one of the most essential questions of our time: how do we create meaning and live with purpose when the world feels chaotic and uncertain? Drawing on the work of Viktor Frankl, the PERMA-V framework from positive psychology, and the concept of post-traumatic growth, Julie unpacks why meaning matters so deeply to our well-being — and why it feels so hard to access right now. From constant disruption and information overload to the quiet erosion of shared community and ritual, the meaning crisis is real. But so is our power to do something about it. In this episode you'll explore six practical strategies for making meaning in complex times, including how to clarify your values, find purpose in small daily acts, reframe challenge and suffering, and tell a more empowering story about your life and this moment in history. Key takeaway: Meaning isn't found. It's created. And that creation is available to all of us — starting today. This week's reflection question: What makes my life meaningful right now?   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

    20 min

  7. Mar 17

    Revisiting Cultivating Hope in a Complex World - with Kathryn Goetzke

    In this re-shared episode, I have the privilege of having a profound conversation with Kathryn Goetzke, the Chief Hope Officer of the Shine Hope Company. We explore the delicate balance between despair and hope, discussing how individuals can navigate these emotions in a world filled with challenges. Kathryn shares her personal journey through mental health struggles and her mission to teach hope as a skill. Our conversation delves into the importance of understanding hopelessness, the impact of emotional despair, and the necessity of teaching hope to the next generation, especially in today's divisive climate. In this conversation, Kathryn discusses the importance of peer learning among youth, identifying what is in your locus of control and focusing on those things, the cultivation of happiness habits, and the role of social media in shaping emotional well-being. She emphasizes the need for awareness and personal agency in addressing global issues, advocating for local actions that can lead to meaningful change. We also discuss the significance of hope as a teachable skill, as  any age. We spoke about the VIA Character Strengths Assessment in this episode because knowing your strengths and utilizing them are so essential to moving away from despair and towards hope by taking action. I encourage you to take this free,15 minute assessment to build awareness around your strengths and what makes you uniquely YOU.  If you are struggling with cultivating hope these days, this is a must listen episode! 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 Kathryn Kathryn Goetzke, MBA, is CEO and Chief Hope Officer of The Shine Hope Company, the Author of ‘The Biggest Little Book About Hope‘, podcast host of The Hope Matrix, and Creator of award-winning Hopeful Minds, Hopeful Cities, and Hopeful Mindsets. She is the Founder of iFred, the International Foundation for Research and Education on Hope, established in 2004. Kathryn and her work have been featured at Harvard University, the World Bank, the United Nations, the Kennedy Forum, and more. Kathryn was recently appointed to be a representative at the United Nations for the World Federation for Mental Health and is working to get an International Day of Hope established at the United Nations. You can find out more about Kathryn and her work at The Shine Hope Company and connect with her on LinkedIn.

    45 min

  8. Mar 3

    The Story You're Living In — How Our Beliefs Create Our Experience

    In this solo episode, Julie explores one of the most transformative ideas in positive psychology and in our ability to thrive: that our beliefs don't just reflect reality — they create it. Drawing on her own personal story about inherited beliefs around rest and worth, she walks listeners through the science of how beliefs wire the brain, and shares a simple four-step inquiry practice for identifying, questioning, and transforming limiting beliefs into ones that actually serve the life you want to build, based on Bryon Katie’s ‘The Work”. Practice for the Week: Take one belief you're carrying — especially one you inherited rather than consciously chose. Write it down. Take it through the four steps: name it, question it, feel what it costs you, and find the turnaround. Start with one story.  See what happens when you hold it up to the light. Our stories are not facts. And when you change the story you're living in, you change the life you're living. You move from surviving to thriving. Thrivers, you are the author. The pen is in your hand. Here is the link to Byron Katie’s “The Work”   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  friends! 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 or LinkedIn for more daily thoughts and reflections on what it means to thrive and flourish in our complex world.

    16 min
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5
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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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