The Charlene Gisele Show

Struggling to Sleep? A Sleep Doctor Explains Burnout, Anxiety & Insomnia

To mark World Sleep Day, we’re diving into one of the most important, and misunderstood, pillars of wellbeing: sleep. Sleep is something we all need, yet for many high-performing professionals it becomes one of the hardest things to achieve. In this episode, I’m joined by sleep physician Dr. Joshua Kovoor to explore the science of insomnia, why high achievers often struggle with sleep, and what actually helps restore a healthy relationship with rest. Drawing from both clinical experience and personal stories of burnout and chronic insomnia, we unpack the hidden mechanisms behind sleepless nights, including sleep anxiety, cortisol dysregulation, sleep erosion, and the pressure to “try harder” to fall asleep. Dr. Kovoor explains why sleep doesn’t respond to effort the way productivity does, and how the very traits that make someone successful can sometimes make sleep harder to access. We also dive into the biology of sleep, including circadian rhythm, sleep pressure, cortisol patterns, REM sleep, and the common habits that quietly sabotage recovery, such as alcohol, late-night work, binge-watching, and digital overstimulation. Most importantly, we explore practical ways to rebuild a healthier relationship with sleep, from wind-down routines and behavioral changes to relaxation techniques and lifestyle adjustments that support the body’s natural sleep systems. If you’ve ever struggled with insomnia, burnout, or racing thoughts at night, this conversation will help you understand what’s really happening in your body, and how to start repairing your sleep in a sustainable way. ⚠️ Disclaimer: The information shared in this episode is for educational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized medical guidance. Timestamps 0:00 – Introduction 3:15 – Charlene’s personal journey with chronic insomnia and burnout 7:40 – What clinically defines insomnia vs temporary sleep issues 12:20 – Why high performers and lawyers often struggle with sleep 18:30 – The concept of “sleep erosion” and modern productivity culture 26:10 – Circadian rhythm explained: light, cortisol, and biological clocks 36:45 – The “sleep pressure balloon”: how the body builds sleep drive 46:20 – Evening habits that sabotage sleep (alcohol, screens, work stress) 57:50 – Wind-down routines, relaxation techniques, and better sleep habits 1:10:30 – Final insights and how to work with Dr. Joshua Kovoor What we cover, • The difference between acute insomnia and chronic insomnia • Why high achievers often develop sleep problems • How sleep anxiety and effort can worsen insomnia • The science of circadian rhythm and melatonin • What “sleep pressure” is and how it builds throughout the day • Why alcohol and binge-watching disrupt sleep architecture • Practical strategies to rebuild a healthy relationship with sleep Key Takeaway • Sleep cannot be forced, it emerges when effort is reduced. • Chronic insomnia often develops after prolonged sleep deprivation. • Circadian rhythm and sleep pressure work together to regulate sleep. • Anxiety and stress hormones like cortisol can disrupt sleep onset. • Alcohol may sedate initially but fragments REM sleep. • Consistent wind-down routines help the brain transition into sleep. • Small behavioral changes can dramatically improve sleep quality. • Understanding sleep biology empowers better recovery and performance. Dr. Joshua Kovoor Website: joshuakovoor.com [http://joshuakovoor.com] LinkedIn: https://au.linkedin.com/in/joshua-kovoor-166942225 [https://au.linkedin.com/in/joshua-kovoor-166942225] 🌍 Website: https://charlenegisele.com [https://charlenegisele.com] 📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele] 💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/] ✉️ Subscribe to my Life Less Burnt Out Newsletter [https://charlenegisele.com/newsletter/] Struggling to fall asleep? 🌙Listen to Guided Sleep Meditation and gently drift into deep sleep. [https://charlenegisele.com/podcast/guided-sleep-meditation-a-relaxing-walk-through-meadows-and-moonlight/] If this episode resonated with you, share it with someone navigating burnout, insomnia, or high-pressure careers.

Women in Law: Partnership & Motherhood: How to Succeed in Law & Life

In this International Women’s Day special, we’re celebrating leadership, resilience, and the realities of building a high-performing career while raising a family.In this episode, I’m joined by Olivia Ngan, partner at Sidley Austin in Hong Kong, to talk about navigating motherhood, ambition, and leadership in one of the world’s most demanding professions.Olivia’s story is remarkable. She had three pregnancies and three promotions, including a promotion to counsel after returning from maternity leave with four children under five. Throughout our conversation, she shares how resilience, strong support networks, and a positive mindset helped her navigate high-stakes deals, family responsibilities, and leadership at a global law firm.We talk about why work-life balance is often unrealistic, and why work-life integration or “fusion” is a more accurate way to think about modern leadership and family life. Olivia also shares her non-negotiables for wellbeing, how she maintains high performance under pressure, and the mindset shifts that help her reframe challenges rather than being overwhelmed by them.This conversation is a powerful reminder, especially on International Women’s Day, that leadership doesn’t have one path, and that ambition, family, and resilience can coexist.If you’re a lawyer, executive, founder, or working parent navigating career growth and family life, this episode offers a refreshing perspective on priorities, resilience, and redefining success on your own terms.Timestamps0:00 – Introduction2:01 – Olivia’s international career journey into law5:20 – Becoming a mother while building a demanding legal career10:02 – Four kids under five: navigating family and promotions15:30 – Why motherhood doesn’t have to limit career progression17:07 – Non-negotiables for wellbeing, parenting, and leadership22:28 – Leadership advice for women pursuing partnership29:08 – Work-life balance vs work-life integration36:12 – Cultural differences across global legal careers47:45 – Resilience: failing, standing up, and growing strongerWhat We Cover• How Olivia navigated three pregnancies and three promotions• Why support networks are essential for working parents• The concept of work-life integration instead of work-life balance• How resilience helps leaders navigate pressure and setbacks• Why building a career is a long game of trust and consistency• The mindset shift that helps high performers reframe challenges• Why leadership should be judged on merit, not gender• The importance of role modeling work ethic for the next generation• How fitness, routine, and discipline support long-term successKey Takeaways• Resilience is built through falling down and getting back up repeatedly.• Career growth and family life are not mutually exclusive.• A strong support network is essential to sustain high performance.• Work-life balance is often unrealistic; work-life integration is more practical.• Leadership should be measured by merit and contribution, not circumstance.• Showing children strong work ethic can be as powerful as being present.• Positive reframing helps leaders stay focused during difficult moments.• Success is a long-term game of consistency, trust, and dedication.Guest ResourcesOlivia Ngan – Sidley Austin Profile: https://www.sidley.com/en/people/n/ngan-oliviaOlivia Ngan on LinkedIn: https://hk.linkedin.com/in/olivia-ngan-b5281325Connect With Me🌍 Website: https://charlenegisele.com📸 Instagram: https://instagram.com/charlenegisele💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/✉️ Subscribe to my Life Less Burnt Out NewsletterIf this episode resonated with you, share it with someone navigating leadership, parenthood, and ambition at the same time.

Presentation Skills, Public Speaking & Media Training for Leaders in the AI Era with Martine Croxall + Neil Midgley

What really sets humans apart in the age of AI? Presence.In this episode, I’m joined by Martine Croxall (BBC presenter) and Neil Midgley (former lawyer-turned-journalist & media trainer) to unpack why communication isn’t a “soft skill” at all, it’s an essential skill for leaders who want to influence, persuade, and build a personal brand that actually feels real.We talk about media training vs presentation skills, the biggest communication faux pas (hello jargon + “delighted to announce…”), and why every interview or public appearance is an exchange of commercial value. You’ll also hear how to stay truthful without oversharing, how to avoid sounding scripted in the social media era, and how to show up as an amplified version of your “resting state self”, confident, warm, and credible.If you’re a lawyer, exec, founder, or leader who’s ever thought “I’m not a natural speaker” or “I just want to be authentic,” this episode will give you a practical framework (and a few laughs) to show up better, on stage, on podcasts, on panels, and in the room.Timestamps0:00 – Introduction2:27 – The AI era: why “presence” is the real differentiator9:20 – Traits Martine sees in female leaders + transferable confidence13:45 – Personal brand today: authenticity that isn’t performative16:19 – “Amplify your resting state self” (authentic vs “media-trained”)21:46 – Media training vs presentation skills: what each actually covers28:05 – Biggest communication faux pas: jargon, no purpose, no stories31:12 – Every interview is an exchange of commercial value57:11 – Death by PowerPoint: why dense slides dilute your impact1:16:02 – How to measure if your speaking is “working” + getting real feedbackWhat we cover- Why presence becomes the differentiator as AI automates technical tasks- The difference between media training (answering questions) and presentation skills (speaking on your feet)- The communication framework: audience, purpose, and one key message- How to build a personal brand that’s true to you, not a performance- Why clarity beats jargon when you want your message to travel- Print interview strategy: the 8 quotes + 10-word headline approach- The biggest presentation trap: slides as scripts and “death by PowerPoint”- Why audiences disengage when they sense manufactured emotion- How to use warmth, humor, and playfulness appropriately to connectKey takeaways- Communication is not “soft.” It’s an essential leadership skill, especially in the AI era.- The goal isn’t to become someone else, it’s to be a bigger, better version of you.- Authenticity isn’t oversharing. You can be truthful while staying within professional and legal guardrails.- Every public appearance is an exchange of value, know what value you want before you say yes.- Start answers with the point, not the preamble. Attention is a two-second decision now.- If your slides work as handouts, they’re probably too dense to support great delivery.- When audiences smell fakery, they tune out, online and on stage.Guest ResourcesUpstage Training: https://upstagetraining.com [https://upstagetraining.com]Martine Croxall on Instagram: https://www.instagram.com/themartinecroxall/?hl=en [https://www.instagram.com/themartinecroxall/?hl=en]Martine Croxall on Linkedin: https://www.linkedin.com/in/martine-croxall-b0988a5/ [https://www.linkedin.com/in/martine-croxall-b0988a5/]Neil Midgley on LinkedIn: https://www.linkedin.com/in/neil-midgley/ [https://www.linkedin.com/in/neil-midgley/]Lift Your Voice, Power Your Ambition: https://www.upstagetraining.com/2026 [https://www.upstagetraining.com/2026]Connect with Me🌍 Website: https://charlenegisele.com📸 Instagram: https://instagram.com/charlenegisele💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/✉️ Subscribe to my Life Less Burnt Out NewsletterIf this episode resonated with you, share it with a high-performing leader who’s brilliant at what they do — but knows their message deserves to land more powerfully.

Inside an Orchestra Conductor’s Mind: Overcoming Perfectionism, Performance Anxiety & Making Music

What makes someone musical, talent, training, or timing? In this episode, Raffaello Morales (conductor, pianist, and founder of Fidelio Café & Live Music Restaurant Farringdon) joins me for a conversation that reshaped how I think about musicality, performance, and the pressure baked into the classical music world. We talk about the nature vs nurture debate (especially through the lens of childhood and parenting), why the “right teacher at the right time” can change a life, and why Raffaello believes music isn’t about perfection, it’s about connection.We also go into a side of the industry most people don’t see: oversupply, shrinking audiences, intense competition, and the anxiety that follows musicians everywhere. Finally, we explore how Raffaello brought music into food through Fidelio, creating a space where music belongs back in everyday life, not locked behind elitism, silence, and strict rules. Timestamps 0:00 – Intro: nature vs nurture + what musicality really is 2:34 – Childhood dreams, identity, and why music can’t be “everything” 8:30 – Parenting, exposure, and whether a child can develop an ear 10:19 – The “right teacher at the right time” and how paths shift 20:15 – First instrument, early training, and stage anxiety 24:20 – “Music isn’t about perfection”, what matters more 33:18 – Why conducting can feel easier than playing 37:55 – What happens if the conductor isn’t there? 42:01 – Music as wellbeing vs music as a profession full of anxiety 54:39 – Fidelio: combining music + food to bring art back to normal life What We Cover * Nature vs nurture in musicality (and what shapes it early on) * Why teacher timing and guidance can change everything * Music as connection, not perfection * What a conductor actually does (tempo + expressive meaning) * The anxiety behind classical music as a career * Oversupply of musicians + shrinking audiences (and how that creates pressure) * Why the industry is becoming “either huge or invisible” * How Fidelio blends music, food, and real-life atmosphere * Leadership lessons: vision, people, and knowing when to speak (or stay quiet) Key Takeaways * Musicality is rarely “just talent”, it’s exposure + guidance + timing. * Perfection is not the point; connection is. * A conductor is the human layer between notes and meaning: tempo + expression. * The anxiety many musicians carry isn’t personal, it’s structural. * Music becomes more powerful when it’s reconnected to everyday life and community. * Building something meaningful requires people, trust, and restraint, not just opinion. Resources Fidelio Café (London): https://fidelio.cafe/ [https://fidelio.cafe/] Raffaello’s Instagram: https://www.instagram.com/raffomorales/?hl=en [https://www.instagram.com/raffomorales/?hl=en] Fidelio Instagram: https://www.instagram.com/wearefidelio/ [https://www.instagram.com/wearefidelio/]  Raffaello’s LinkedIn: https://www.linkedin.com/in/raffaello-morales-85b455213/ [https://www.linkedin.com/in/raffaello-morales-85b455213/] Order Raffaello’s Book: The Earth of the Skies [http://amzn.eu/d/94lgIvc] Connect With Me 🌍 Website: https://charlenegisele.com [https://charlenegisele.com]📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele]💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/]✉️ Subscribe to my Life Less Burnt Out Newsletter If this episode resonated, share it with someone who loves music, but has forgotten it’s meant to feel human.

Fertility for Type A Women: IVF, Burnout & Egg Quality with Dr. Natalie Crawford

What happens when a high-achieving woman hits her mid-to-late 30s, wants a baby more than anything… and realizes nobody ever taught her how fertility actually works? In this episode, I’m joined by Dr. Natalie Crawford, board-certified in OBGYN and Reproductive Endocrinology & Infertility, and co-founder of Fora Fertility in Austin, Texas. We talk directly to the “Stephanie” archetype: the brilliant, driven, time-poor, high-performing woman who’s crushing her career… and now feels like fertility is the one thing she can’t outwork. We cover what to do before jumping into IVF, how to think about genetic testing, how many IVF rounds are “safe,” and the emotional reality of the two-week wait (and why you shouldn’t go through it alone). Dr. Crawford also breaks down the science of stress, inflammation, and insulin resistance, without the dismissive “just relax” narrative. If you’re trying to conceive, considering IVF, navigating pregnancy loss, or planning baby #2 in your 40s, this conversation will give you data, clarity, and a calmer way to make decisions. Timestamps  0:00 – Why fertility planning matters for high-achieving women 5:18 – IVF at 38: should you fast-track or gather data first? 10:42 – Family goals (1 vs 3 kids) and why strategy changes 15:27 – Genetic testing: benefits, limits, and embryo expectations 21:08 – IVF rounds, safety, and clinic age cutoffs 28:54 – The emotional weight of the two-week wait 34:36 – Chronic stress, cortisol, and egg quality 41:22 – Support systems: therapy, hypnotherapy, acupuncture, community 48:03 – Planning baby #2 in your 40s + embryo banking 54:10 – Who The Fertility Formula is for + pre-order bonuses What We Cover * Fertility planning for high-achieving women with low time and high stress * What to test before IVF: ovarian reserve, anatomy, semen analysis, cycle tracking * IVF vs trying naturally at 38+: how to choose based on your family goal * Genetic testing (PGT-A): pros, limitations, and decision-making benefits * How many IVF rounds are safe + why “caps” aren’t one-size-fits-all * The two-week wait, infertility grief, and reducing isolation * Stress physiology: inflammation, glucose, insulin resistance, and egg/sperm quality * Planning postpartum IVF/embryo banking for baby #2 in your 40s Key Takeaways * Your plan should reflect your family goal (one child vs multiple), not just “get pregnant now.” * Data first: you can’t make good fertility decisions without testing and cycle awareness. * Genetic testing can reduce time, cost, and heartbreak by prioritizing embryos with higher potential. * Chronic stress has real biological effects, support and recovery time aren’t optional add-ons. * If you want baby #2 in your 40s, embryo banking can keep the door open while you recover postpartum. Connect With Natalie Website: https://www.nataliecrawfordmd.com/about [https://www.nataliecrawfordmd.com/about] Youtube: https://www.youtube.com/c/NatalieCrawfordMD [https://www.youtube.com/c/NatalieCrawfordMD]Instagram: https://www.instagram.com/nataliecrawfordmd/?hl=en [https://www.instagram.com/nataliecrawfordmd/?hl=en] LinkedIn: https://www.linkedin.com/in/natalie-crawford-md [https://www.linkedin.com/in/natalie-crawford-md] Pre-order Natalie’s “The Fertility Formula Book”: https://www.nataliecrawfordmd.com/book [https://www.nataliecrawfordmd.com/book] Connect With Me 🌍 Website: https://charlenegisele.com [https://charlenegisele.com]📸 Instagram: https://instagram.com/charlenegisele [https://instagram.com/charlenegisele]💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/ [https://www.linkedin.com/in/charl%C3%A8ne-gis%C3%A8le-bourliout/]✉️ Subscribe to my Life Less Burnt Out Newsletter [https://charlenegisele.com/newsletter/] 📖Read Your Fertility-Ready Home [https://charlenegisele.com/your-fertility-ready-home/]