🎙️ Rebuild & Fulfill Real conversations on burnout, rebuilding, and becoming stronger than before.

Kelsey Dunbar and Marc Rogala
  • 5.0 (2)
  • Mental Health

🎧 Podcast DescriptionRebuild & Fulfill is for high-functioning adults who are burned out, overwhelmed, or rebuilding after hitting a wall. Hosted by Kelsey Dunbar and Marc Rogala, this show delivers real conversations about mental health, resilience, identity, recovery, burnout, and the quiet pressure of always being “the strong one.” Each episode blends honest dialogue with practical structure — because hope without a plan fades, and structure without hope feels empty. If you’ve ever felt overloaded, stuck, ashamed, or unsure how to move forward… you’re not alone. And you’re not broken. This is where rebuilding begins — so you don’t just survive, you fulfill.

  1. 22h ago

    Stoicism & Mental Well-Being: Control What You Can | Episode 51

    What does it really mean to be stoic? Does Stoicism mean hiding your feelings, or can it help you pause, examine your assumptions, and choose how you respond? In this episode of Rebuild & Fulfill, Kelsey Dunbar and Marc Rogala explore Stoicism as a practical philosophy for everyday life and mental well-being. They discuss the four Stoic virtues—wisdom, courage, justice, and moderation—and the distinction between what we can control and what we can’t. Marc shares how his interest in Stoicism began during a difficult period in his life. The idea of Amor Fati—often translated as “love of one’s fate”—caught his attention, as did Stoic ideas about accepting life’s hardships and deciding how to meet them. He also talks openly about his experience with anxiety, imagining worst-case scenarios, and learning to distinguish useful preparation from rumination. The conversation explores how pausing to examine our first impressions can keep an assumption from turning into an immediate reaction. Kelsey and Marc also discuss why Stoicism is not about denying emotion, how its values can apply to relationships and disagreements, and a simple reflection listeners can try when a situation throws them off. Marc sees parallels between Stoic ideas and themes in the Serenity Prayer and 12-step recovery programs. Kelsey adds historical context: those parallels are worth discussing, but they don’t establish that Stoicism directly shaped AA. In this episode, we discuss: • What Stoicism means beyond “show no emotion” • Wisdom, courage, justice, and moderation in everyday life • What we can control—and what we can only influence • How assumptions can shape our reactions • Anxiety, worst-case thinking, and useful preparation • Stoic ideas, the Serenity Prayer, and 12-step recovery • A practical way to pause and choose your next response TIMESTAMPS 00:00 — What does it mean to be stoic? 01:20 — Marc’s introduction to Stoicism and Amor Fati 02:33 — Stoicism and the misconception about emotion 03:12 — The four Stoic virtues 05:00 — What we can and can’t control 06:45 — Examining our assumptions before reacting 08:23 — Separating facts from the story we tell ourselves 09:11 — Acknowledging feelings without reacting automatically 10:00 — Seneca, anxiety, and imagining worst-case scenarios 12:12 — Stoicism in everyday life and relationships 13:23 — Stoicism and possible parallels with 12-step programs 14:13 — The Serenity Prayer and control 15:59 — A simple Stoic reflection to try 16:53 — The takeaway: control the controllables 17:42 — Closing thoughts ABOUT REBUILD & FULFILL Rebuild & Fulfill is hosted by Kelsey Dunbar and Marc Rogala. Through conversations about mental well-being, resilience, personal growth, and the experiences that shape us, they explore practical ways to keep rebuilding and moving forward. If this conversation resonated with you, please like and subscribe so you don’t miss future episodes. If you know someone who might benefit from hearing or watching it, pass it along. KEYWORDS: Stoicism, Stoic philosophy, mental well-being, anxiety and worry, Amor Fati, Seneca, control what you can, Stoic virtues, personal growth, resilience, recovery, 12-step programs, Serenity Prayer, Rebuild & Fulfill podcast #Stoicism #MentalWellBeing #Anxiety #Recovery #PersonalGrowth #Resilience #RebuildAndFulfill

  2. 3d ago

    Resilience Through Hard Times: How to Keep Moving Without Pretending You’re Okay | Episode 50

    When life gets hard, being told to “stay positive” or “be strong” can feel like pressure to hide what hurts. Resilience doesn’t mean pretending you’re okay, handling everything alone, or having a complete plan. Sometimes it means telling the truth about what’s hard, accepting support, and asking what can help you get through the next hour or day. In Episode 50 of Rebuild & Fulfill, Kelsey Dunbar and Marc Rogala explore resilience as something we can practice while facing real challenges. Drawing on Marc’s recovery experience and their conversations on the podcast, they discuss asking for help, accepting a painful situation without deciding it defines your life, and noticing what is still supporting you without minimizing the pain. This conversation isn’t about forcing a silver lining or telling someone in crisis to “just think positive.” Marc explains how being present, listening, and acknowledging what someone is facing can help them identify support and possibilities in their own words. The goal isn’t to ignore what’s wrong. It’s to make room for a fuller picture and find a next step that fits. Kelsey and Marc also talk about looking at our thoughts, habits, and choices with curiosity instead of judgment. What happens after this choice? Does it support the direction you want to move in? What might help you through the next hour or day? A choice that helps in one situation may not be right in another. Resilience can include flexibility, support, and small adjustments. When changing everything feels like too much, a smaller step may help: ask someone to listen, set a boundary, get outside for a little movement, interrupt a pattern, reconnect if isolation is making things harder, or give one task 10 or 15 focused minutes before deciding what comes next. You don’t have to solve the whole problem at once. This episode is for anyone facing adversity, navigating recovery, supporting someone they care about, or working through a difficult season. Kelsey and Marc offer a grounded conversation about resilience, mental health, recovery, support, and practical next steps—without suggesting there is one right way to move through a hard time. In this episode, we discuss: • Why resilience doesn’t mean never struggling • How asking for or accepting help can strengthen resilience • Facing painful circumstances without letting them define you • Noticing something good without minimizing what hurts • Using curiosity to consider whether a choice is helping • Why the next right step can change from one situation to another • Small adjustments to try when you’re not ready to change everything • Questions to ask when you feel overwhelmed Timestamps 00:00 — Resilience without pretending you’re okay 01:28 — What resilience means to Marc 02:36 — Why resilience doesn’t require doing it alone 04:33 — Acknowledging pain without letting it define you 06:20 — Accepting where you are versus giving up 07:37 — Noticing something positive without minimizing the hard parts 10:55 — Letting a difficult moment be difficult 12:12 — Why “just think positive” may not help 14:34 — Asking whether a choice is helping or making things harder 17:27 — Curiosity, flexibility, and the next right thing 20:33 — One small change when you’re not ready to change everything 21:45 — Questions to ask when you feel overwhelmed 22:56 — Marc’s closing thought on resilience and difficult seasons 24:41 — Final reminder and close If something in this conversation resonates with you, share it with someone who may need the reminder that a difficult season does not define their whole life. Subscribe to Rebuild & Fulfill for more honest conversations about resilience, mental health, recovery, and moving forward. Learn more about Suffer to Tougher: https://suffertotougher.org #RebuildAndFulfill #Resilience #MentalHealth #Recovery #MentalFitness #OvercomingAdversity #PersonalGrowth #SufferToTougher

  3. 5d ago

    Cancer Doesn't Get the Last Vote | Deb Krier on Surviving Stage 4 Cancer | Episode 49

    Cancer doesn't get the last vote. For Deb Krier, that wasn't just a motivational statement. It was something she said when doctors weren't sure she would survive. In Episode 49 of Rebuild & Fulfill, Kelsey Dunbar sits down with Deb Krier, a Stage 4 HER2-positive breast cancer survivor, entrepreneur, speaker, cancer advocate, and host of The Business Power Hour, for a conversation about cancer survival, resilience, self-advocacy, mental health, identity, and choosing to live rather than simply trying not to die. In 2015, Deb's life changed when a Stage 0 breast cancer diagnosis progressed to Stage 4. What followed included additional cancers, septic shock, seven weeks in the hospital, and 34 surgeries requiring anesthesia. At one point, a surgeon didn't believe she would survive another three hours. Deb's response? "Excuse me, I get to vote." But this conversation goes far beyond the medical challenges. Deb opens up about living with cancer while still having responsibilities, relationships, a business, and a life that doesn't stop because of a diagnosis. She shares the emotional toll of serious illness, the friends who disappeared, the importance of showing up for someone who's struggling, and why asking for help is a sign of strength rather than weakness. We also explore her platform, TryingNotToDie.LIVE, and the difference between spending your life trying not to die and making the conscious decision to actually live. In this episode, we discuss: Living with Stage 4 breast cancer and facing life-threatening complicationsSurviving septic shock and multiple surgeriesCancer, identity, and refusing to be defined by a diagnosisThe emotional impact of serious illness, including grief, guilt, and isolationSelf-advocacy and learning to speak up in medical situationsWhat to say, and what not to say, to someone facing cancerWhy specific offers of help matter more than good intentions aloneThe importance of humor, relationships, and maintaining your sense of selfHow cancer affects entrepreneurs, business owners, and organizational leadersAsking for help, building support systems, and learning to delegateMoving beyond survival and choosing how you want to liveDeb also shares her L.I.V.E. framework: L — Lead Your Tribe I — Invigorate Your Soul V — Voice Your Feelings E — Elevate Your Mindset These aren't just lessons for people living with cancer. They're lessons for anyone navigating adversity, uncertainty, major life changes, or circumstances they never expected to face. One of the most powerful moments comes when Deb explains what cancer did not take from her. Her humor. Her personality. Her voice. Her identity. Cancer changed Deb's life, but it didn't get to decide who Deb Krier would be. Whether you're facing a cancer diagnosis, supporting someone who is, or working through unexpected challenges, this episode is a reminder that you may not control everything that happens to you, but you can still have a voice in what happens next. Connect with Deb Krier: Trying Not to Die: https://tryingnottodie.live/ The Business Power Hour: https://thebusinesspowerhour.com/ LinkedIn: https://www.linkedin.com/in/deborahkrier/ About Rebuild & Fulfill Real conversations about resilience, transformation, mental health, overcoming adversity, and rebuilding a meaningful life when things don't go according to plan. Subscribe, share this conversation with someone who may need it, and join us for more stories of rebuilding and fulfillment. #CancerSurvivor #Stage4BreastCancer #CancerAwareness #Resilience #RebuildAndFulfill

  4. Oct 24

    How to Support Mental Health: Practical Ways Anyone Can Help | Episode 48

    What can an everyday person do to support mental health? You don’t have to be a therapist, work for a mental health organization, or have extra money to make a difference. Sometimes it starts with listening well, learning what support is available nearby, or sharing a resource that helps someone take a next step. In this short episode of Rebuild & Fulfill, Kelsey Dunbar and Marc Rogala talk about practical ways to support mental health awareness and prevention. Marc shares what helps people feel heard when they’re struggling: being present, listening without judgment, and asking what would be helpful instead of rushing in with advice. Kelsey and Marc also discuss why it matters to make time for a real answer when you ask someone, “How are you really?” The conversation looks beyond one-on-one support, too. Marc and Kelsey share ways people can contribute in their communities, even if they aren’t mental health professionals or organization leaders. You can learn what local organizations need, attend an event, volunteer, share educational information, or help someone find appropriate resources. You can also support the people and organizations doing this work by helping their messages reach a wider audience. And if your time or money is limited, you can still start with what you have. A single post, a book passed along to someone else, or a resource shared with one person can open the door to a meaningful conversation. Sharing doesn’t replace professional care, but it may help someone feel safer reaching out or looking for support. Kelsey and Marc also explain how their own roles in mental health work differ. Marc works directly with people and community organizations, while Kelsey helps build and manage Suffer to Tougher and its outreach. They share this as one example of how people can contribute in different ways, using their skills, time, and connections. You don’t have to do everything. Listen for one action that feels realistic for you—and follow through. Learn more about Suffer to Tougher: https://suffertotougher.org Timestamps00:00 — What can an everyday person do to support mental health? 02:28 — Listening with respect and without judgment 03:18 — Asking “How are you really?” and making time to listen 05:16 — Supporting mental health efforts in your community 07:40 — Helping without being a mental health professional 08:48 — Sharing resources, attending events, volunteering, and donating 10:02 — Ways to help when you have limited time or money 11:13 — How sharing a post may help someone reach out 12:24 — Showing others you’re open to talking about mental health 13:40 — Practical actions you can take 14:38 — Choose one doable way to help If this conversation is useful, share it with someone who may be looking for a way to support mental health in their family or community. #RebuildAndFulfill #MentalHealth #MentalHealthAwareness #MentalHealthSupport #MentalHealthPrevention #CommunitySupport #Resilience #SufferToTougher

  5. Oct 23

    Show Up Scared: Turn Fear Into Courage and Build Confidence | Alexandra Silva Labarr | Episode 47

    Fear doesn’t always mean you should stop. Sometimes it’s information you can understand and move forward with. In this episode of Rebuild and Fulfill, Kelsey Dunbar talks with Alexandra Silva Labarr, author, speaker, business and networking coach, and founder of Xandra Marketing. Alexandra shares how losing her mother at thirteen shaped her understanding of fear, resilience, and learning to trust herself. She also talks about launching her marketing business just before COVID, why confidence often comes after taking action, and how to “show up scared” without pretending the fear isn’t there. Alexandra explains her “Fear Is Data” approach, shares practical ways to make networking more genuine, and discusses writing Show Up Scared: Teen Edition for the young person she once was. The conversation also explores the FEEL Forward method, how adults can listen when a young person feels overwhelmed, and why one small step can help build evidence that you’re capable of doing hard things. If you’ve been waiting to feel ready, this episode offers a practical reminder: you can acknowledge the fear, learn from it, and still take your next step. Find Alexandra Silva Labarr: Search her name on social media and online. Her books include The Power of Networking, Show Up Scared, and Show Up Scared: Teen Edition. YouTube timestamps00:00 Fear doesn’t always mean stop 01:35 Meet Alexandra Silva Labarr 02:30 Losing her mother at thirteen 04:34 Learning to accept fear 06:05 Launching a business before COVID 09:20 What it means to “show up scared” 13:07 Recognizing old fear patterns 17:16 The “Fear Is Data” idea 17:59 Networking: quality over quantity 20:25 Kelsey’s double-dutch networking analogy 21:11 How to enter a room where you know no one 23:49 Writing Show Up Scared: Teen Edition 29:42 Helping young people feel heard 30:01 The FEEL Forward method 34:11 Trusting yourself through new chapters 35:40 One small step to take while afraid 40:26 Where to find Alexandra 41:28 Closing thoughts Hashtags#ShowUpScared #FearIsData #OvercomeFear #BuildConfidence #PersonalGrowth #NetworkingTips #RebuildAndFulfill

  6. Oct 21

    Reinvention Before the Breaking Point: How to Change Without Starting Over | Episode 46

    Do you have to reach a breaking point before you make a change? Many people keep pushing through, even when a career, relationship, routine, or long-held goal no longer feels right. They may feel trapped, drained, resentful, or unsure what comes next, but worry that changing direction means they’ve failed or let someone down. In this episode of Rebuild & Fulfill, Kelsey Dunbar and Marc Rogala talk about reinvention and how to recognize when something in your life may need to change. They explore the difference between going through a difficult season and feeling a persistent uneasiness that keeps returning, even after the immediate pressure has passed. Marc shares how fear of the unknown, responsibility, and the belief that leaving a role means quitting can keep people stuck. He reflects on his own career transition and how the skills and experience he gained in one chapter of his life continue to serve him in another. Kelsey adds that change can involve more than a job or career. Relationships, physical goals, priorities, and our definition of success can all shift over time. This conversation is not a call to make a rushed or dramatic decision. Reinvention does not have to mean quitting, leaving, or throwing everything away. Sometimes it begins with a smaller adjustment: changing a routine, setting a limit, asking for support, exploring another option, or giving yourself permission to reconsider a goal. Kelsey and Marc also talk about what support can look like before someone reaches a crisis. It might be professional help, a conversation with someone close to you, or simply talking through your thoughts with someone whose perspective you trust. Writing things down, noticing what feels energizing or draining, and taking one small step can help you understand what you want before you commit to a bigger change. If you’ve been wondering whether something in your life still fits, this episode may help you think it through without treating change as failure. You don’t need to know the whole path before you begin. Sometimes the first step is noticing what isn’t working and being willing to explore what could be different. In this episode: 00:00 Reinvention before the breaking point 02:05 What reinvention means and why it can be gradual 03:21 Feeling trapped, stuck, or uneasy 05:02 Signs that something may no longer fit 06:17 When a difficult season becomes a recurring signal 07:42 How to tell if the situation itself needs to change 09:23 Questions to help you reflect without rushing 10:42 Why people wait until they feel overwhelmed 11:26 Fear of change, responsibility, and feeling like a failure 14:23 When change happens for you, and finding hope in the unknown 16:30 Small adjustments instead of dramatic leaps 17:18 Work-life balance, support, and redefining success 19:08 Support can help before a crisis 20:05 Honoring what a past role or goal gave you 22:31 Applying lessons from past relationships and experiences 24:32 Small first steps, journaling, and exploring options 26:16 Adjusting your plan does not mean you failed 27:40 A reflection for listeners 28:32 Marc’s takeaway 28:43 Closing thoughts If this conversation resonates with you, share it with someone who may be questioning whether it’s time for a change. Subscribe to Rebuild & Fulfill for more conversations about resilience, mental fitness, personal growth, and moving forward through life’s challenges. Keep rebuilding. Keep moving forward. #RebuildAndFulfill #SufferToTougher #Reinvention #PersonalGrowth #LifeChanges #CareerChange #Resilience #MentalFitness #WorkLifeBalance #SelfReflection #OvercomingFear #ChangeIsNotFailure #HealthyRelationships #Purpose #PersonalDevelopment

  7. Oct 16

    Candice Snyder: Reinvention, Kindness & Lessons From 300 Conversations | Episode 45

    What happens when the career and identity you built are suddenly taken away? After a work-related injury ended her career as a dental hygienist and left her with a permanent disability, Candice Snyder spent years trying to understand what could come next. Today, Candice hosts the globally ranked Passion, Purpose and Possibilities podcast, where more than 300 conversations have explored resilience, transformation, purpose, mental health, kindness, and meaningful impact. In this episode of Rebuild & Fulfill, Kelsey Dunbar and Marc Rogala talk with Candice about rebuilding after unexpected loss, discovering purpose through service, and creating conversations that help people feel seen, heard, and less alone. Candice shares: • The injury that ended her career and changed her identity • Rediscovering purpose through connection and service • Beginning a podcast despite her discomfort with technology • What interviewing men taught her about shared humanity • Seven lessons from 300 conversations • Why kindness needs to become louder and more visible • Listening in a way that makes people feel genuinely seen • Why reinvention has no age limit or expiration date • What she hopes to create next Kelsey and Marc also acknowledge how the life and loss of Candice’s brother, Mike, shaped her commitment to mental-health advocacy and suicide prevention. Rather than asking Candice to retell a story she recently shared in depth, this conversation honors Mike’s influence while keeping the focus on celebrating Candice and the impact she continues to make. You don’t need to have your entire next chapter figured out. Sometimes rebuilding begins with one honest conversation, one act of kindness, or simply remaining open to a new possibility. CONNECT WITH CANDICE Passion, Purpose and Possibilities Podcast: https://www.podpage.com/passion-purpose-and-possibilities-1/ LinkedIn: https://www.linkedin.com/in/candicesnyder/ MAKE MENTAL HEALTH MATTER INTERVIEW In “Finding Gratitude in the Hardest Moments,” Candice speaks openly about losing her brother to suicide, navigating grief, and finding hope, gratitude, connection, and purpose after tremendous loss: https://www.spreaker.com/episode/make-mental-health-matter-with-kelli-melissa-reinhardt-finding-gratitude-in-the-hardest-moments--75670475 Make Mental Health Matter: https://www.mmhm.org/ TIMESTAMPS 00:00 – When the life you expected suddenly changes 01:59 – Welcoming Candice Snyder 02:35 – The injury that ended Candice’s career 05:42 – Rediscovering purpose through connection and service 09:57 – How the podcast became something bigger 12:04 – Beginning before she knew it would work 12:55 – The conversation that revealed its potential 13:38 – What interviewing men taught Candice 15:30 – Seven lessons from 300 conversations 17:12 – Honoring Mike and his influence 19:25 – Why kindness needs to become louder 23:04 – Connection matters more than content 26:43 – Reinvention and rediscovering purpose 29:29 – What Candice hopes to create next 31:36 – Reflection and wrap-up 32:57 – Where to follow Candice #CandiceSnyder #PassionPurposePossibilities #RebuildAndFulfill #FindingPurpose #Reinvention #Kindness #HumanConnection #Resilience #MentalHealthAdvocacy

  8. Oct 13

    Jeannine Rashidi: Healing Trauma, Breaking Patterns & Choosing Yourself | Episode 44

    In this episode of Rebuild and Fulfill, host Kelsey Dunbar talks with Jeannine Rashidi, an Ayurveda doctor, author, founder of Goodbye Tension, and two-time TEDx speaker. Jeannine shares how childhood adversity and becoming a mother as a teenager shaped her life, and how she began to recognize patterns that continued into adulthood. She talks about building Goodbye Tension, developing the EDHIR method, writing Abundance Beyond Trauma, and how her first TEDx talk about asking “Why me?” evolved into a second talk about choosing yourself and the Belonging Bargain. Jeannine also explains her H.O.M.E. framework through a relatable everyday example: saying “I’m fine” when you’re not. The conversation explores how we learn to hide parts of ourselves to preserve connection, and how noticing those patterns can open the door to different choices. Find Jeannine’s work and free resources, including the I’m Triggered Pocket Guide and a free clarity call, at: https://goodbyetension.com/ Content note: This conversation includes discussion of childhood abuse, sex trafficking, and trauma. TIMESTAMPS 00:00 Cold open and introduction 01:33 Jeannine’s early life and becoming a mother as a teenager 04:41 Protecting her daughters, leaving, and rebuilding 13:06 Writing Abundance Beyond Trauma 14:51 The workbook and I’m Triggered Pocket Guide 15:08 What “home” means to Jeannine 16:33 How her first TEDx talk led to a second 18:41 The H.O.M.E. framework in everyday life 21:35 What rebuilding and fulfillment mean to her now 23:53 Honoring survival adaptations without self-blame 25:36 Jeannine’s work, free resources, and upcoming projects 27:09 Kelsey’s closing message HASHTAGS #RebuildAndFulfill #JeannineRashidi #TraumaHealing #BreakingPatterns #ChoosingYourself #BelongingBargain #TEDx

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About

🎧 Podcast DescriptionRebuild & Fulfill is for high-functioning adults who are burned out, overwhelmed, or rebuilding after hitting a wall. Hosted by Kelsey Dunbar and Marc Rogala, this show delivers real conversations about mental health, resilience, identity, recovery, burnout, and the quiet pressure of always being “the strong one.” Each episode blends honest dialogue with practical structure — because hope without a plan fades, and structure without hope feels empty. If you’ve ever felt overloaded, stuck, ashamed, or unsure how to move forward… you’re not alone. And you’re not broken. This is where rebuilding begins — so you don’t just survive, you fulfill.

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