What if vitality isn’t another checklist, but a way of moving through life that feels like sunlight finally breaking through morning fog? In this episode, Autumn sits down with Dr. Deborah Zucker—naturopathic physician, mental health counselor, health coach, and award-winning author of The Vitality Map—to explore the 9 Keys to Deep Vitality and how they can help you return to yourself when burnout, confusion, or chronic stress have pulled you off course.

Deborah shares the story behind Vital Medicine and the healing journey that shaped her work, then walks us through core practices like honoring your one precious life, facing and integrating shadow parts, strengthening self-awareness, cultivating resilience, aligning with your authentic yes (and courageous no), experimenting with playful curiosity, discovering easeful discipline, inviting support and connection, and ultimately living like you matter. Together, we talk about nervous system regulation, the difference between externally driven goals and inner alignment, and the quiet power of pruning your life so energy can flow back into what actually bears fruit.

If this conversation resonates, you can find Deborah at vitalmedicine.com and follow her on social at @deborahzucker. She’s offering podcast listeners a free 9 Keys worksheet plus a limited 15% discount on her programs—see the episode notes for the special page. You can also explore The Vitality Map and its new companion, The Vitality Journal.

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Feeling overwhelmed or untethered lately? This episode is a gentle exhale.

In Episode 141, Autumn sits down with Nazar Yasin, co-founder and CEO of Sol, to explore how living with purpose can calm the nervous system and transform mental health. Drawing on both science and personal insight, Nazar explains why purposeful or spiritual activity acts like exercise for the brain—boosting social, emotional, physical, and mental health while reducing anxiety, depression, addiction, and even suicide risk.

You’ll discover just how powerful simple daily rituals can be—like moving through nature, practicing compassion, engaging in creative expression, meditating or journaling—in shifting your inner state toward peace. Nazar also dives into the neuroscience of connection through oxytocin, the importance of belonging, and the power of resilience when life feels uncertain.

Looking to embed these practices into your day? Check out Sol, an app designed to help align your mind, heart, and soul through manageable, purposeful habits. Learn more or download at www.getsol.app.

Stay connected with Nazar on Instagram: @nazar_yasin
For collaboration or speaking inquiries, reach Nazar via nazar@getsol.app.

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

When the tablet spins and the tip options stare back, it’s easy to feel that flush of guilt and confusion. In this episode, Autumn Carter sits down with money coach Prisca Benson to untangle when to tip, when not to, and how to make choices that align with your values and budget. Prisca traces the history of tipping in the U.S., explains why it became embedded in certain industries, and offers a clear, compassionate framework for deciding: Does this worker rely on tips, was real service provided, did they go above and beyond, and is it in your budget? Together, they talk through everyday gray areas—pickup orders, self-checkout, salons, delivery apps, hotels, even the car-wash conundrum—and why 20% remains a common benchmark in many service settings. You’ll learn simple ways to reduce decision fatigue, separate emotion from money, and plan ahead so generosity feels intentional instead of pressured.

Connect with Prisca Benson and explore her work: Instagram: https://www.instagram.com/ourgreenlifenj, LinkedIn: https://www.linkedin.com/in/prisca-j-benson, Work with Prisca: https://ourgreenlifenj.com/work-with-me/. Grab her free guide “Three Steps to Financial Freedom”: https://ourgreenlifenj.kit.com/freedomguide?utm_source=autumn-carter&utm_medium=podcast.

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Episode 139: Brewing Wellness with Lindsey Sozio

In this episode, I’m joined by Lindsey Sozio, founder of Lavender Coffee Boutique, to explore how something as simple as your morning cup of coffee can become a meaningful ritual of wellness, intention, and connection. Based in Denver, Colorado, Lindsey has reimagined what a coffee experience can be—infusing it with mindfulness, community, and care from the bean to the final sip.

With a rich background in advertising, marketing, and interior design, Lindsey shares how her nonlinear path led her to create a space where wellness is brewed into every detail. From lower-acid, antioxidant-preserving roasts to a welcoming, hospitality-driven café environment, Lavender Coffee Boutique is on a mission to elevate your daily routine through thoughtful choices and sensory connection.

We talk about the emotional grounding that a morning ritual provides, the importance of intentional environments in shaping how we feel, and how slowing down with a warm drink can bring you back to yourself. Whether you’re a coffee enthusiast or just someone looking to build more mindfulness into your day, this episode is a warm reminder that wellness isn’t about overhauling your life—it’s about infusing meaning into the small, repeated moments.

You’ll also learn how Lindsey’s shop has become a sanctuary for connection and calm in a fast-paced world—and how her certified mold-free, wellness-forward beans can become part of your own sacred morning rhythm, no matter where you are.

Find Lindsey and Lavender Coffee Boutique at www.lavendercb.com or visit her café at 1219 South Pearl Street in Denver. Follow along on Instagram at @lavender.cb for beautiful glimpses into her journey and offerings.

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

When your symptoms don’t make sense and the labs look “normal,” it can feel like shouting into the wind—this episode shows why personalized hormone care can finally quiet the noise.

I’m joined by Dr. Nayan Patel, a compounding pharmacist who’s trained thousands of clinicians in bioidentical hormone therapy. We unpack the difference between retail and compounding pharmacies, why “bioidentical” matters, and how collaboration between your doctor and a skilled pharmacist can turn guesswork into a tailored plan. Dr. Patel maps hormones like a pyramid—stress and nutrition at the base, thyroid in the middle, sex hormones at the top—and explains how perimenopause, postpartum shifts, acne, hot flashes, weight changes, and sleep troubles often trace back to imbalances that are fixable. We talk practical first steps, the role of quality supplements, and why easing symptoms isn’t about muscling through pain but choosing the smallest effective change that restores balance.

Explore Dr. Patel’s education and resources at AuroWellness.com, and follow his day-to-day insights on Instagram, Facebook, and YouTube at @AuroWellness. For pharmacist-led support and physician collaboration, reach out to Central Drugs Compounding Pharmacy.

Central Drugs Compounding Pharmacy | Email: jimmy@dalynmillerpr.com | Phone: (562) 244-5861

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Discover how holistic care can transform your health and life in this inspiring conversation with Ryan Diener, acupuncturist, herbalist, and owner of Holistic Health Associates. Ryan shares his journey from sports injuries and a pre-med path to building a thriving wellness practice that blends spa-like comfort with medical-level results. We explore the philosophy behind holistic health, from understanding how the body’s systems work together to the benefits of treatments like acupuncture, cupping, massage, and red light therapy.

Ryan breaks down the difference between acupuncture and acupressure, explains why quality supplements matter, and reveals how his team customizes herbal formulas to fit individual needs. You’ll also hear how seasonal nutrition resets can boost energy, reduce inflammation, and support whole-body wellness—without extreme fasting or deprivation. Beyond the treatments, Ryan talks about the culture he’s created where healing begins the moment you walk in the door, with a team who genuinely cares and a space designed to put you at ease.

Holistic Health Associates has locations in Frederick and Boonsboro, Maryland, and many insurance plans now cover acupuncture. Ryan’s team offers a complimentary insurance benefits check and welcomes questions to help you find the right starting point.

Connect with Holistic Health Associates:
Website: https://HHAmd.com | Email: contactus@hhamd.com | Ryan’s Email: ryan.diener@hhamd.com
Phone: 301-639-5566 | Instagram & Facebook: @hhafrederick @hhaboonsboro | LinkedIn: HHAFrederick

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Episode 136: Unpacking Trauma Responses with Ryan Hassan of The Centre for Healing

In this deeply resonant episode, I sit down with Ryan Hassan, Co-Founder of The Centre for Healing, for a raw and illuminating conversation on trauma, addiction, emotional resilience, and the intricate layers of mental health. With over a decade of experience running a healing centre in Australia—and as someone who has lived through the painful depths of addiction and mental illness—Ryan brings not only knowledge but an unmistakable compassion and grounded presence to the discussion.

We explore what trauma really looks like—not just the “big” events, but the subtle, everyday emotional wounds that shape how we react, withdraw, people-please, or lash out. Ryan breaks down how trauma loops form, what keeps us stuck, and how to gently unwind them. He explains the nuances of fight, flight, freeze, and fawn responses, not just as abstract concepts, but as deeply embedded survival strategies. Together, we look at how unresolved childhood experiences can echo in adulthood through perfectionism, people-pleasing, addiction (yes, even to your phone), and emotional shutdown—and how healing these patterns creates space for true presence, connection, and peace.

You’ll hear insights into trauma bonding, boundaries, and how many people subconsciously recreate chaos in their relationships simply because it feels familiar. Ryan also shares what it means to be trauma-informed, how to hold space for others without enabling, and the importance of resourcing and somatic work when it comes to lasting transformation.

This episode isn’t just for therapists or coaches—it’s for anyone who’s ever asked, Why am I like this? or How do I stop the cycle? It’s a reminder that healing is not linear, but it is possible—and that you don’t have to walk this path alone.

To explore more of Ryan’s work or get started on your own healing journey, visit:

https://www.thecentreforhealing.com

https://www.facebook.com/TheCentreofHealing

https://www.instagram.com/thecentreforhealing

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."

Episode 135: How to Develop Psychic Abilities – Embracing Your Divine Plan with Jana Stern

In this beautifully expansive episode of Wellness in Every Season, we dive deep into the spiritual dimension of wellness with psychic and spiritual guide Jana Stern. With over 15 years of experience and a lineage of psychic women behind her, Jana brings profound insight, light-hearted wisdom, and raw truth to the conversation. She shares her journey from suppressing her intuitive gifts to surviving a near-death experience that changed everything—and ultimately stepping into her life’s divine calling.

Jana and Autumn explore what it means to develop your psychic abilities by first understanding personal sovereignty—the ability to make choices from a place of inner truth rather than obligation or programming. Jana unpacks how accessing higher knowledge, like astrology and metaphysical wisdom, supports aligned decision-making and even collective healing.

Together, they explore how trauma and conditioning keep us stuck in patterns, how spiritual gifts can look like mental health crises when misunderstood, and how parenting, self-awareness, and even chronic pain are all invitations to awaken. If you’ve ever questioned your intuition, doubted your place in the universe, or felt disconnected from your inner knowing, this episode will feel like a loving, cosmic nudge back home.

Jana also shares how astrology, human design, and crystal energy are more than trendy buzzwords—they are ancient tools for remembering who we are. She reminds us that our birth wasn’t random. Our charts are roadmaps, our symptoms are signals, and our power is far greater than we’ve been taught to believe.

This episode isn’t just about spiritual theory—it’s about learning to live with intention, to reclaim the magic you may have silenced, and to find peace by remembering that you belong to something greater.

To learn more about Jana’s work or join The Resilience Revolution, visit:

Website

Instagram

X (formerly Twitter)

YouTube

Her podcast: I’m Really Into ‘That Stuff’

Free Crystals Guide and More via DM on Instagram

If you’ve ever wondered how to begin developing your psychic abilities or deepen your spiritual journey, let this episode be your first sacred step. Tune in, take what resonates, and let your inner light lead the way.

One last thing to cover the show legally. I am a certified life coach giving general advice. So think of this more like a self-help book. This podcast is for educational and entertainment purposes only. I am not a licensed therapist. So this podcast shouldn't be taken as a replacement for professional guidance from my doctor therapist. Or any other qualified expert? If you want personal one-on-one coaching for my certified coach. Go to my website, wellness and every season.com.

For more wellness tips and exclusive content, join my newsletter! Sign up now at wellness-in-every-season.ck.page and receive a free 5-day guide called "Awaken and Unwind: 5 Days to Mastering Life's Mornings and Evenings."