In this episode, Sunny Lamba, unpacks the cost of people-pleasing and how boundaries, self-worth, and authentic belonging rebuild trust with yourself and depth in your relationships. She shares client stories, cultural conditioning, and practical scripts to help you say no with love and mean it.

• people-pleasing as self-abandonment and resentment
• don't be the “comfortable couch”; be an accent piece
• boundaries as clarity not conflict
• external validation vs self-worth and identity
• belonging vs fitting in and cultural conditioning
• empath myths and protecting energy with meaning
• business boundaries, pricing, and scope
• scripts for saying no early and cleanly
• training others how to treat you through self-respect

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Send me a message on Instagram and let me show you how USW can shift this for you.
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Mallary Tenore Tarpley shares her harrowing journey from childhood anorexia to her present-day reality as a mother in recovery, exploring the complex relationship between grief, control, and disordered eating.

We talked about:
• Mallary's loss of her mother at age 11 that became a catalyst for developing anorexia as an attempt to "stop time" and feel closer to her
• The concept of "the middle place" in eating disorder recovery—the space between acute illness and full recovery where 85% of people identify
• "slips" are not failures but opportunities for growth and forward movement
• how cultural perspectives on food create additional complexities for those with eating disorders
• genetic factors in eating disorders—we inherit vulnerability, not destiny
• how motherhood transformed her relationship with her body and recovery
• the importance of helping children see their bodies as worthy of respect regardless of appearance

You can find Mallary's book "Slip: Life in the Middle of Eating Disorder Recovery" wherever books are sold. Connect with Mallary through her newsletter at mallary.substack.com or on Instagram.

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Motivation is the last thing you need for building lasting habits; instead, identity work and environment design are the crucial elements that create genuine change.

• The gym membership example shows how motivation only gets you to sign up, but doesn't help you show up consistently
• Our brain loves automation and efficiency, making willpower an ineffective tool for habit building
• Knowledge without implementation is worthless – reading books or watching videos isn't enough
• Changing your identity to align with your desired habits is more powerful than waiting for motivation
• Environmental design matters more than willpower – make good habits easier and bad habits harder
• Paid programs work better than free resources because they provide accountability and guidance
• Embodiment – taking physical action on what you learn – creates lasting change
• Your mindset must change before your behaviors can transform consistently

Join my new 6-week program, The Flawthentic H.A.B.I.T.S. Lab, starting August 4th. We'll work on identity transformation, finding your why, science backed and guilt free habit building. It includes six months of accountability to ensure your habits stick. Reach out to me on Instagram @Sunny_Lamba to learn more about transforming your habits for good.

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Men's mental health remains stigmatized despite its critical importance, with many men suffering silently due to societal conditioning that discourages emotional expression.

In this episode, I am talking to my first male guest, Sunny Chopra, a mental health coach who transformed his own life by embracing vulnerability, shares insights on how both men and women can break the cycle of emotional suppression.

Topics covered:
• Childhood conditioning sets the foundation for emotional suppression in men
• Unprocessed emotions often emerge as anger, outbursts, or through unhealthy coping mechanisms like excessive alcohol use
• External success doesn't necessarily indicate internal healing—many men appear fine while struggling silently
• The pressure of being "the provider" creates immense stress that can manifest in physical health problems
• Women can be allies by focusing on observable behaviors rather than directly addressing emotions
• Creating safe spaces for vulnerability requires patience and understanding that men may lack emotional language
• Simple practices like journaling, voice recordings, and regular emotional check-ins help build emotional awareness
• Seeking professional help removes judgment and provides essential tools for emotional expression

For more resources on men's mental health and to connect with Sunny Chopra, visit his Instagram @SunnyCCoaching or check out The South Asian Healing Podcast.

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Sleep quality directly reflects your relationship with yourself. In this episode, I share how I transformed from struggling with insomnia to consistently getting 7-8 hours of quality sleep without medication, and how you can do the same.

• One-third of adults aged 35-64 aren't getting enough sleep, creating a sleep deprivation pandemic
• Poor sleep is linked to chronic diseases, weight gain, cognitive impairment and mental health issues
• Understanding your "why" for better sleep creates the motivation needed for lasting change
• Auto-suggestion before sleep can program your subconscious mind to help you sleep better
• Brain dumping before bed helps quiet racing thoughts by transferring your worries to paper
• Keeping phones out of the bedroom is the single most important change for better sleep
• Consistent sleep schedules, cool dark rooms, and relaxation techniques support quality rest
• Start with one small habit rather than trying to change everything at once

Download my Bedtime Routine Checklist for quality sleep using the link in the show notes.

If you're struggling with feeling worthy of rest and self-care, reach out to learn more about my 12-week Unleash Your Self-Worth program.

Share this episode on Instagram and tag me @sunny_lamba.

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Ever heard "don't go out in the sun" growing up? Those seemingly innocent comments about our appearance leave lasting imprints on how we see ourselves.

In this profound conversation with Dr. Madhu Jawanda and Dr. Navdeep Grewal, we dive deep into the complex relationship South Asian women have with their bodies through different life stages.

Dr. Madhu and Dr. Nav, both physicians with over 25 years of experience and founders of the Avaaz podcast, share their professional insights and personal stories about navigating cultural beauty standards.

• From wanting "chubby babies" but expecting teenage girls to be thin, to comments about skin colour and height, we unpack how these contradictory messages shape our self-perception from childhood through adulthood.
• The statistics are striking—up to 84% of women experience body dissatisfaction, with South Asian communities facing unique cultural pressures. This dissatisfaction doesn't just affect how we feel when looking in the mirror; it impacts career choices, relationships, and even whether we seek proper healthcare.
• We explore how body image issues affect men too, with up to 30% experiencing similar struggles.
• We also discuss the truth about trending practices like intermittent fasting (hint: it may not be right for women), examine the real need for supplements, and share meaningful advice for young people struggling with body image.
  
  Your body is beautiful not because it meets arbitrary standards, but because it allows you to experience life. It deserves kindness, gratitude, and recognition for all it enables you to do. Listen in, and perhaps find a new way to view the body you've been living in all along.

You can reach out to Dr. Madhu and Dr. Nav at Avaaz Podcast.

Instagram: avaaz_voice
You Tube: AvaazPodcast
Also find them on Tik Tok, Facebook, Spotify and Apple Podcasts.

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The gap between what we want to manifest and what actually shows up in our lives often feels frustrating and mysterious. In this episode, I, Sunny Lamba, am pulling back the curtain on the three critical mistakes sabotaging your manifestation practice.

Here are some key points discussed:

• We are always manifesting whether we realize it or not, as our current reality is the result of past thoughts.
• The biggest manifestation mistake is not truly believing in your desires and limiting yourself to what seems possible in your current reality.
• Ask yourself "what would I love" instead of focusing only on visible options.
• Avoid approaching manifestation with desperate or needy energy which creates resistance.
• Change your language from "I want/need" to "I would love to have" or "I'm grateful now that I already have".
• Stop clinging too tightly to outcomes and constantly watching for results.
• Detach from specific outcomes while taking aligned action toward your goals.
• Recognize your worth isn't dependent on manifestation results – you are worthy now.

Connect with me on Instagram @Sunny_Lamba or sign up for my newsletter for weekly tips and tools. If you found this episode helpful, please share it with others who might benefit and tag me when you do!

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What if art could heal, empower, and reconnect you to yourself?

In this episode of Flawthentic Me, I sit down with watercolor artist Shelja Sharma, who left behind a career in education to pursue her true passion—creating art and helping others do the same. Shelja’s journey is a testament to the transformative power of creativity and how embracing self-expression can lead to healing, self-love, and authenticity.

What you’ll learn in this episode:

• Art as Therapy – How painting became a space for emotional release, relaxation, and self-discovery.
• Letting Go of Perfection – Why the process matters more than the final product.
• Building Confidence – How consistency and self-belief helped Shelja grow a thriving online art community of 60,000+ followers.
• Starting Your Creative Journey – Practical tips to help you explore art, no matter your skill level.
• The Power of Community – Why surrounding yourself with a community of like minded people fosters growth and inspiration.

Whether you're on your healing journey simply looking for a creative outlet to de-stress or an aspiring artist, this episode will leave you inspired.

And if you’re ready to explore the world of watercolor, be sure to check out Shelja’s courses and follow her on Instagram for more artistic inspiration! 🎨✨

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