Episode 10:  Heart Abundance

Episode 10:  Heart Abundance

In this episode of Your New Release, co-host Kirsten Bombdiggity welcomes therapist and author Diane Cole, whose book Heart Abundance explores healing from people-pleasing, emotional abuse, and self-abandonment. Recorded as the grand finale of the People-Pleasers Mini-Summit, this conversation unpacks how people-pleasing develops, why it feels neurologically “safe,” and how to gently retrain your nervous system to reclaim your life. Diane and Kirsten explore the roots of people-pleasing in interpersonal trauma, the difference between symptom reduction and building a life worth living, and practical, compassionate steps listeners can take right now to begin changing deeply ingrained patterns—without overwhelming themselves. KEY POINTS 1. Welcome and Introduction to People-Pleasing (0:00 – 2:00) * Introducing Diane Cole and her book Heart Abundance * What it means to be a “recovered people pleaser” * Why this conversation matters now 2. Where People-Pleasing Comes From (2:00 – 5:00) * Emotional abuse, hypervigilance, and self-abandonment * How the nervous system learns safety through over-attunement to others * Common origins: critical parents, emotionally immature caregivers, toxic relationships 3. Compassion for the Past Self (5:00 – 7:30) * Reframing people-pleasing as survival, not weakness * Letting go of shame and honoring the version of you that coped * Why awareness is the first step toward change 4. Therapy, Coaching, and a Life Worth Living (7:30 – 10:00) * The limits of symptom reduction alone * Shifting the goal from “less pain” to full self-actualization * Why relational health is often overlooked in healthcare systems 5. The “Attune Up” Process Explained (10:00 – 14:30) * Moving from anxiety → neutrality → feeling good → expansion * Building capacity slowly instead of forcing positivity * Using stillness, mindfulness, gratitude, and self-validation as tools 6. Mindset vs. Neurocircuitry (14:30 – 18:00) * Why mindset work fails in fight-or-flight or fawn mode * How mindfulness restores access to choice and presence * Creating safety before trying to “think differently” 7. Self-Gaslighting and Microtrauma (18:00 – 23:30) * What self-gaslighting looks like in daily life * Repetitive patterns and “quiet” trauma that shape identity * How neglect, being overlooked, or emotional absence leave deep imprints 8. Reversing People-Pleasing Gently (23:30 – 25:30) * Why going “cold turkey” backfires * Preparing the nervous system for success * Micro-steps and corrective experiences that build new pathways 9. One Action You Can Take Today (25:30 – 26:30) * Interrupting people-pleasing in small, safe moments * Repetition as the key to rewiring neurocircuitry * Empowering change without needing therapy or coaching immediately EPISODE SUMMARY People-pleasing isn’t a personality flaw—it’s often a learned survival strategy rooted in trauma, emotional neglect, or unsafe relationships. In this powerful conversation, Diane Cole reframes people-pleasing through a compassionate, neuroscience-informed lens and offers hope for lasting change. Listeners are reminded that healing doesn’t require dramatic leaps or overwhelming confrontations. Instead, slow, steady “attune ups,” corrective experiences, and self-compassion can retrain the nervous system and open the door to a more expansive, self-directed life. If you’ve ever felt invisible, over-responsible, or disconnected from your own needs, this episode offers both validation and a practical path forward. Please RATE, REVIEW, and FOLLOW the Your New Release podcast on Apple Podcasts and Spotify. Connect with Diane Cole: * Heart Abundance (available on Amazon) Connect with Kirsten Bombdiggity: * Free quiz: What Breed of Dog Is Your Nervous System? – www.tinyurl.com/dognerves  [http://www.tinyurl.com/dognerves] * LinkedIn: www.linkedin.com/in/bombdiggity  [http://www.linkedin.com/in/bombdiggity] * Facebook: www.facebook.com/fbombdiggity  [http://www.facebook.com/fbombdiggity] * Email: kirsten@fbombdiggity.com  * Website: www.fbombdiggity.com [http://www.fbombdiggity.com]

Episode 09: Don't Believe Everything You Think by Joseph Nguyen

Episode: Don’t Believe Everything You Think — Why Your Thoughts Aren’t Facts In this episode of Your New Release, co-hosts Dr. Stacey Ishman and Kirsten Bombdiggity dive into Don’t Believe Everything You Think by Joseph Nguyen—a book that challenges one of the most ingrained beliefs high-achieving professionals hold: that every thought we have must be true, relevant, or actionable. Through personal stories, coaching wisdom, and relatable examples, Stacey and Kirsten unpack how our thoughts shape our emotional experience—and how choosing different thoughts can dissolve unnecessary stress, improve relationships, and create more joy. This episode is especially powerful for anyone who identifies as an overthinker, fixer, analyzer, or chronic self-blamer (spoiler: that’s most high-achievers). KEY POINTS (WITH TIMESTAMPS) 1. WELCOME + THE LOST RECORDING STORY (00:00 – 01:07) * The episode almost happened twice—because they recorded a full version before realizing it wasn’t recording. * Kirsten introduces the book and asks Stacey for her first impressions. 2. OVERTHINKING VS. INSIGHT (01:07 – 02:20) * Stacey shares how she has always identified as a “thinker.” * High-achievers often confuse overthinking with insight. * The book helped her finally separate “mental work” from “mental noise.” 3. THOUGHTS AREN’T FACTS—AND THEY’RE NOT ALWAYS HELPFUL (02:20 – 03:34) * Our brains send us “red herrings” meant to protect us—but they’re often misleading. * Coaching principle reinforced in the book: Your thoughts are optional. 4. TWO PEOPLE, ONE SITUATION, TWO TOTALLY DIFFERENT STORIES (03:34 – 04:47) * Stacey’s example: someone missing a lunch date → one story leads to anger, another to compassion. * Same facts, different emotional outcomes—based entirely on the story you choose. 5. WE ARE NOT OUR THOUGHTS (04:47 – 06:00) * Kirsten explains: we are the observer of our thoughts, not the thought itself. * Negative thought patterns can be contagious and self-reinforcing. * We find evidence for whatever belief we hold—helpful or unhelpful. 6. DON’T ELIMINATE NEGATIVE THOUGHTS—JUST STOP BELIEVING THEM (06:00 – 07:00) * You don’t have to get rid of negative thoughts to feel better. * You just have to stop giving them authority. 7. BORROWED THOUGHTS + SPOTTING “HOT WORDS” (07:00 – 08:20) * Kirsten coaches people to notice charged words: always, never, should, could. * “Who is your #1 cheerleader?” → Borrow thoughts from that voice. * Helps rewire the brain faster and more effectively. 8. CHANGING THE STORY CHANGES THE OUTCOME (08:20 – 09:43) * Reframing presentations: from “this will be scary” to “this is a conversation.” * Academic physicians can reduce anxiety by shifting the narrative around questions. 9. PLAY AS PATTERN INTERRUPTION (09:43 – 11:30) * You cannot be anxious while playing. * Play fast-tracks rewiring. * Kirsten’s pre-speaking routine: blasting old prom songs to shift her state. * Stacey’s grounding technique: sensory reset using touch and sound. 10. COACHING, JOY, AND NOT FORCING CHANGE (11:30 – 12:25) * Coaching can integrate more joy and less struggle than people expect. * Sometimes pattern interruption is the simplest next step. 11. DON’T STEAL SOMEONE ELSE’S EPIPHANY (12:25 – 13:06) * From Kirsten’s recent training: people must reach their own insights. * You can offer resources, but you can’t force change before someone is ready. 12. FINAL TAKEAWAYS (13:06 – END) * When you feel anxious, stressed, or overwhelmed, ask: What story am I telling myself right now? * If you can’t find another story on your own—ask someone who loves you to help you find a neutral version. * Small shifts in thinking can create big shifts in how you feel. EPISODE SUMMARY In this episode, Stacey and Kirsten explore the core message of Don’t Believe Everything You Think: your thoughts are not facts, and believing them blindly is the root of much unnecessary suffering. Through real-life examples, coaching insights, and practical tools, they show how high achievers—especially those in medicine—can shift from overthinking to curiosity, from anxiety to presence, and from automatic fear to intentional thought selection. Listeners will walk away with: * A deeper understanding of how thoughts shape emotions * Tools for interrupting spirals and choosing better stories * An appreciation for the power of play and grounding * Encouragement to meet themselves (and others) with compassion Please RATE, REVIEW, and FOLLOW the Medical Mentor Coaching Podcast on Apple Podcasts and Spotify. Connect with Dr. Stacey Ishman: * Instagram: @sishmancoach  [https://www.instagram.com/sishmancoach] * LinkedIn: Medical Mentor Coaching  [https://www.linkedin.com/company/medical-mentor-coaching] * Email: staceyishmancoach@gmail.com  * Website: www.medicalmentorcoaching.com/welcome [https://www.medicalmentorcoaching.com/welcome] Connect with Kirsten Bombdiggity: * Take her free quiz, What Breed of Dog is Your Nervous System  www.tinyurl.com/dognerves  [http://www.tinyurl.com/dognerves] * LinkedIn:  www.linkedin.com/in/bombdiggity/  [http://www.linkedin.com/in/bombdiggity/] * Facebook:  www.facebook.com/fbombdiggity  [http://www.facebook.com/fbombdiggity]   * Email:  kirsten@fbombdiggity.com   * Website:  www.fbombdiggity.com [http://www.fbombdiggity.com] This conversation is a warm invitation to pause, question your inner narrative, and choose thoughts that support your well-being.

Episode 8: Inbox Zero

Episode 08: Inbox Zero — Clearing Clutter, Reclaiming Attention In this episode of the Your New Release Podcast, co-hosts Dr. Stacey Ishman and Kirsten Bombdiggity unpack the real meaning behind the concept of Inbox Zero. Spoiler: it’s not actually about getting to zero emails. Instead, the conversation focuses on attention management, emotional bandwidth, identity, and the unconscious stories we attach to our inboxes. Stacey and Kirsten explore practical systems, mindset shifts, and tools that help reduce mental clutter and reclaim focus—especially for busy professionals who feel buried under digital noise. Whether you’re sitting on 150,000 unread emails (yes, Stacey really is) or compulsively keeping your inbox at zero, this episode helps reframe email from a stressor into a manageable part of your workflow. KEY POINTS 1. WHAT INBOX ZERO IS REALLY ABOUT (00:00–01:34) * The term is misleading—“zero” is not the goal. * Focus is on managing attention, not messages. * Email is often used as a to-do list or identity marker. * “Emails are just someone else’s to-dos.” 2. EMAIL, IDENTITY & EMOTIONAL CLUTTER (01:34–03:34) * Inboxes reflect mental chaos—similar to a messy house. * Emotional narratives often form around inbox behavior (“I’m behind,” “I’m disorganized”). * The “pudding/blob” metaphor: email expands without boundaries unless systems exist. 3. SYSTEMS THAT REDUCE OVERWHELM (03:34–06:02) * Don’t read the same email twice—double the work. * Use “gutter guards” (systems) to prevent decision fatigue. * Time blocking for email prevents all-day reactive behavior. 4. FIVE KEY CATEGORIES FOR PROCESSING EMAIL (05:00–07:04) * Delete * Delegate * Respond * Defer * Do (if under 2 minutes) * The “under 2 minutes” rule—useful but can overwhelm physicians without limits. 5. USING TOOLS TO KEEP THE INBOX MANAGEABLE (07:04–09:00) * Archive freely—search is powerful; don’t over-organize. * Tools mentioned: Boomerang, SaneBox. * SaneBox filters newsletters, receipts, low-priority items, and even the “black hole.” 6. EMAIL, NERVOUS SYSTEM, AND NARRATIVE (09:00–10:20) * Inbox management parallels nervous system regulation. * Archiving is a micro-act of release—letting go of identity-driven stories. 7. NO MORAL VIRTUE IN BEING THE FASTEST RESPONDER (10:20–11:20) * Quick responses aren’t personality traits or moral accomplishments. * But timely responses can help with leadership presence (as discussed in Likable Badass). * Delegation, admin support, and team inboxes preserve energy. 8. AI, TONE, AND PROFESSIONALISM (11:20–12:20) * AI can translate emotional emails into professional ones. * Past admins = human “Stacey Whisperers.” * Tools offer emotional buffer and consistency. 9. WHO SHOULD READ INBOX ZERO? (12:20–14:00) * Anyone feeling out of control, disorganized, or overwhelmed. * Those who tie inbox state to self-worth. * Even those good at inbox zero may be spending energy in the wrong place. * It’s short (80 pages) and team-friendly. 10. FINAL THOUGHTS & THE VALUE OF SHARED LANGUAGE (14:00–16:00) * The book gives teams a common framework. * Task-switching analogy: spelling names letter by letter vs. name by name. * Small changes yield big mental wins. * Stacey commits to updating listeners on her 150,000-email journey. SUMMARY Episode 08 dives into Inbox Zero as a framework for reducing mental overload—not achieving literal zero emails. Stacey and Kirsten discuss how email contributes to emotional clutter, identity, and reactive work cycles. They break down systems, tools, and mindset shifts that help establish healthier boundaries with email. With humor (including pudding metaphors and speed-limit frowny faces), they challenge listeners to rethink their relationship with their inbox and reclaim control of their attention. The episode is packed with practical strategies and gentle permission to stop tying your self-worth to your unread count. Inbox Zero becomes a tool for clarity, confidence, and better nervous system regulation—not perfection. Please RATE, REVIEW, and FOLLOW the Medical Mentor Coaching Podcast on Apple Podcasts and Spotify. Connect with Dr. Stacey Ishman: * Instagram: @sishmancoach  [https://www.instagram.com/sishmancoach] * LinkedIn: Medical Mentor Coaching  [https://www.linkedin.com/company/medical-mentor-coaching] * Email: staceyishmancoach@gmail.com  * Website: www.medicalmentorcoaching.com/welcome [https://www.medicalmentorcoaching.com/welcome] Connect with Kirsten Bombdiggity: * Take her free quiz, What Breed of Dog is Your Nervous System  www.tinyurl.com/dognerves  [http://www.tinyurl.com/dognerves] * LinkedIn:  www.linkedin.com/in/bombdiggity/  [http://www.linkedin.com/in/bombdiggity/] * Facebook:  www.facebook.com/fbombdiggity  [http://www.facebook.com/fbombdiggity]   * Email:  kirsten@fbombdiggity.com   * Website:  www.fbombdiggity.com [http://www.fbombdiggity.com] Stay tuned—and may your inbox feel lighter today.

Episode 7: 12-Week Year

Episode 7: The 12-Week Year — Redefining Productivity and Focus In this episode, co-hosts Dr. Stacey Ishman and Kirsten Bombdiggity dive into The 12-Week Year by Brian Moran and Michael Lennington — a framework that transforms how you set goals, execute plans, and measure progress. Together, they explore how shifting from annual resolutions to 12-week cycles helps physicians (and anyone juggling too much) stay focused, finish what matters, and reclaim a sense of control over time. Whether you're an early-career physician balancing promotion packets, clinical work, and personal goals — or just looking to break free from the “start next January” mindset — this episode offers simple, actionable tools to help you move from intention to execution.   KEY POINTS 1. Why the 12-Week Year Works (00:00–02:00) * Introduction to The 12-Week Year by Brian Moran and Michael Lennington. * How Stacey’s “emotional support planner” changed her approach to time and goals. * The power of starting anytime — no need to wait for January or the first of the month. 2. Fewer Goals, Greater Focus (02:00–03:30) * Limiting yourself to three goals per 12-week cycle increases execution. * Shorter time frames reduce procrastination and keep momentum high. * Real-world example: breaking academic promotion tasks into small, focused pieces. 3. From Overextended to Excellent (03:30–04:30) * Kirsten shares how spreading herself too thin diluted her strengths. * Choosing a few priorities allows you to excel rather than “just get by.” 4. Execution Over Ideas (04:30–05:00) * Most people know what to do — the challenge is doing it. * Systems and accountability outperform sheer motivation. 5. Habit Stacking and Accountability (05:00–06:30) * Linking habits (like from Atomic Habits) to 12-week goals increases follow-through. * Stacey’s “emotional support planner” becomes a daily accountability tool. 6. The Power of Writing It Down (06:30–08:00) * Physically writing goals activates learning, memory, and motivation. * Paper planners, stickers, or even scented pens — whatever makes it enjoyable. 7. Focus, Deadlines, and Flow (08:00–09:00) * Tight deadlines enhance focus and drive flow states. * Time blocking helps reduce distractions and increase deep work. 8. Self-Trust and Short-Term Wins (09:00–10:00) * Trust that you already know what needs to be done. * Short-term focus builds confidence and momentum. * Accountability partners and “wingmen” keep progress fun and social. 9. Reflection and Reassessment (10:00–11:30) * Reviewing progress every 12 weeks builds motivation. * Measuring backward (the “gain”) helps you see real improvement over time. 10. Takeaways and Mindset Shifts (11:30–13:00) * Treat yourself like an athlete: plan your “on-season” intentionally. * Write down goals, set weekly intentions, and celebrate wins. * Productivity isn’t about doing more — it’s about becoming the kind of person who gets things done naturally. Summary: The 12-Week Year challenges the traditional annual goal-setting model by creating urgency and clarity through shorter timeframes. Dr. Stacey and Kirsten show how focusing on three key goals every 12 weeks helps physicians manage time, reduce overwhelm, and build habits that stick. The takeaway: success isn’t about doing everything — it’s about doing what matters, on purpose, in focused bursts of execution. Please RATE, REVIEW, and FOLLOW the Medical Mentor Coaching Podcast on Apple Podcasts and Spotify. Connect with Dr. Stacey Ishman: * Instagram: @sishmancoach  [https://www.instagram.com/sishmancoach] * LinkedIn: Medical Mentor Coaching  [https://www.linkedin.com/company/medical-mentor-coaching] * Email: staceyishmancoach@gmail.com  * Website: www.medicalmentorcoaching.com/welcome [https://www.medicalmentorcoaching.com/welcome] Connect with Kirsten Bombdiggity: * Take her free quiz, What Breed of Dog is Your Nervous System  www.tinyurl.com/dognerves  [http://www.tinyurl.com/dognerves] * LinkedIn:  www.linkedin.com/in/bombdiggity/  [http://www.linkedin.com/in/bombdiggity/] * Facebook:  www.facebook.com/fbombdiggity  [http://www.facebook.com/fbombdiggity]   * Email:  kirsten@fbombdiggity.com   * Website:  www.fbombdiggity.com [http://www.fbombdiggity.com]

Episode 6: 10x is Easier than 2x

EPISODE 6: 10X IS EASIER THAN 2X — HOW TO GROW WITHOUT GRINDING In this episode of Medical Mentor Coaching for Physicians in Their First 10 Years of Practice, co-hosts Dr. Stacey Ishman and Kirsten Bombdiggity unpack 10x Is Easier Than 2x by Dr. Benjamin Hardy and Dan Sullivan — a bold new way to think about growth, focus, and fulfillment. They explore how early-career physicians can stop “grinding harder” and instead design their next-level careers through focus, purpose, and elimination. You’ll learn why chasing “more” isn’t the answer, how to identify your true 20%, and how this approach can transform both your professional and personal life.   KEY POINTS 1. Introduction: The 10x Mindset (00:00 – 02:00) * Dr. Ishman and Kirsten introduce 10x Is Easier Than 2x and its challenge to conventional thinking. * Overview of how the 10x mindset applies to physicians seeking promotion, impact, and fulfillment. * The goal: stop incremental growth, start transformative thinking. 2. The 20% Rule: Focus Over Frenzy (02:00 – 04:00) * Kirsten explains the Pareto Principle — 20% of your work drives 80% of results. * The danger of staying trapped in “busy work” that feels productive but doesn’t move your career forward. * Dr. Ishman discusses the tension between letting go of tasks you enjoy and focusing on what truly matters. 3. The Four Freedoms Framework (04:00 – 06:00) * Time, Money, Relationships, and Purpose as key measures of success. * Growth comes from expanding freedom in all four areas — not just career metrics. * Why alignment across these freedoms prevents burnout and builds momentum. 4. The 10x vs. 2x Shift (06:00 – 08:00) * Dr. Ishman explains that 2x growth comes from doing more of the same, while 10x requires a new strategy. * Letting go of 80% of what doesn’t serve your mission. * “You can’t do 10x by doing more of the same — you have to become a different person with a different strategy.” 5. Identity, Boundaries, and Saying No (08:00 – 13:00) * Why becoming 10x requires identity evolution — moving from helper to strategist. * Common pitfalls for women physicians: over-serving, under-recognizing, and guilt-driven work. * Dr. Ishman introduces the concept of healthy vs. unhealthy guilt and shares real coaching examples of setting boundaries without losing credibility. 6. From “Helper” to “Leader”: The Power of Sponsorship (15:00 – 16:00) * How saying “no” can create opportunities for others. * Dr. Ishman shares how she transitioned off editorial boards by sponsoring early-career colleagues — turning her “no” into their “yes.” * A model for sustainable leadership in academic medicine. 7. Designing Your Dream Identity (16:00 – 19:00) * Kirsten reframes 10x as designing your “favorite version of yourself.” * Relationships, purpose, and environment as multipliers for growth. * Choosing peers and mentors who hold you accountable to your best self. 8. The 10x Filters (17:00 – 18:00) * Evaluate decisions through four lenses: Time, Money, Relationships, and Purpose. * Each 10x leap requires a new way of thinking across all four dimensions. 9. Final Takeaways: Purpose and Play (19:00 – 20:30) * 10x isn’t harder — it’s lighter, more focused, and more joyful. * Embrace play, curiosity, and experimentation to accelerate growth. * Dr. Ishman closes with two quotes from the book: “10x is not about working harder. It’s about raising your standards for what matters.” “You don’t become 10x by adding more to your plate. You become 10x by becoming more of who you really are.” SUMMARY 10x growth doesn’t come from doubling effort — it comes from redefining success, eliminating the 80% that doesn’t serve you, and expanding freedom across time, money, relationships, and purpose. For physicians in academic medicine, that means learning to say no strategically, focusing on high-impact work, and creating alignment between who you are and what you want to build. JOIN THE CONVERSATION Please RATE, REVIEW, and FOLLOW the Medical Mentor Coaching Podcast on your favorite app (Apple or Spotify). To connect or suggest future topics: * 💬 DM @sishmancoach  [https://www.instagram.com/sishmancoach] on Instagram * 💼 Message on LinkedIn  [https://www.linkedin.com/company/medical-mentor-coaching] * 📧 Email: staceyishmancoach@gmail.com  * 🌐 Visit: www.medicalmentorcoaching.com/welcome [https://www.medicalmentorcoaching.com/welcome] Connect with Kirsten Bombdiggity: * Take her free quiz, What Breed of Dog is Your Nervous System  www.tinyurl.com/dognerves  [http://www.tinyurl.com/dognerves] * LinkedIn:  www.linkedin.com/in/bombdiggity/  [http://www.linkedin.com/in/bombdiggity/] * Facebook:  www.facebook.com/fbombdiggity  [http://www.facebook.com/fbombdiggity]   * Email:  kirsten@fbombdiggity.com   * Website:  www.fbombdiggity.com [http://www.fbombdiggity.com]