Episode 12: The Five Second Rule

Episode 15: Dr. Maria Cristina & You Are Not Too Old & It’s Not Too Late

In this episode of Books to Better Your Life, host Anne Brinkman is joined by Dr. Maria Cristina Sheehan — health educator, author, speaker, and competitive natural bodybuilder — to discuss her book You Are Not Too Old and It's Not Too Late: The Revolutionary Guide to Reclaiming Your Strength After 50. Dr. Maria Cristina shares her remarkable story of beginning her fitness transformation at age 69, competing in bodybuilding in her 70’s, and now doing gymnastics at nearly 80. She challenges the cultural narrative that aging equals decline, offering a science-backed, practical roadmap for women who want to reclaim their strength, vitality, and confidence at any age. What You’ll Learn in This Episode: we don’t need to accept the decline that’s traditionally been considered a part of aging The science behind how your mindset directly affects how you age, including the groundbreaking "counterclockwise" study by Harvard researcher Dr. Ellen Langer Why muscle is "the organ of longevity" (according to Dr. Gabrielle Lyon) and why strength training — not just cardio — is essential for women over 50 Why starting small — even five minutes at a time — is the most effective strategy for lasting change Noteworthy quotes in this episode: "We expect decline and it accommodates us. It absolutely accommodates us because we then lean into 'I can't do, I can't do,' and then we don't do anything." — Dr. Maria Cristina Sheehan "The body that I had at 71 was a body I never had in my fifties, never had in my sixties." — Dr. Maria Cristina Sheehan "It's not gonna get worse if you keep at it — it gets better. It does not get worse. It's when you stop that your decline begins." — Dr. Maria Cristina Sheehan "If you keep telling yourself you're getting older, it's gonna progress faster. Our bodies listen to what we tell them." — Dr. Maria Cristina Sheehan "You are not too old, whatever age you are, and it's never too late. Start now." — Dr. Maria Cristina Sheehan Resources & Links Mentioned in This Episode: You Are Not Too Old and It's Not Too Late: The Revolutionary Guide to Reclaiming Your Strength After 50 by Dr. Maria Cristina Sheehan Dr. Maria Cristina’s Website: dmariacristina.com [http://dmariacristina.com](visit for a free first chapter download, the 6-week Stability Solution program, and to submit questions) Facebook: https://www.facebook.com/maria.sheehan.376 [https://www.facebook.com/maria.sheehan.376] Instagram: https://www.instagram.com/sheehanhealthandwellness/ [https://www.instagram.com/sheehanhealthandwellness/] Youtube: https://www.youtube.com/@mariasheehan9708 [https://www.youtube.com/@mariasheehan9708] Connect with Anne Brinkman Website: www.betteryour.life [http://www.betteryour.life] LinkedIn:@coachannebrinkman Free confidence recordings: www.betteryour.life/audio [http://www.betteryour.life/audio] Newsletter: get notified of new podcast episodes or blog posts https://better-your-life-coaching.ck.page/ [https://better-your-life-coaching.ck.page/] Free discovery session: get support on your own personal growth journey http://www.betteryour.life/schedule [http://www.betteryour.life/schedule]

Episode 14: Sam Kabert & Overcome the Overwhelm

In this episode, host Anne Brinkman sits down with Sam Kabert — emotional fitness trainer, former Silicon Valley entrepreneur, and three-time bestselling author. Sam shares the deeply personal story behind his latest book, Overcome the Overwhelm, and introduces his six-step breath method rooted in neuroscience and the 90-second rule. The conversation explores why so many high achievers burn out, how emotional avoidance drives chronic stress, and why reconnecting with our feelings — not just our thoughts — is the next frontier of mental health. What You’ll Learn in This Episode: 1. The 90-Second Rule: How any heavy emotion can move through your body in under 90 seconds — if you let it. 2. Breathe, Feel, Think: The three themes of Sam's breath method and how to apply them in two minutes. 3. The Ninja Breath: A subtle, real-time breathing technique you can use mid-conversation to regulate your nervous system without anyone noticing. 4. Allostatic Load: The scientific term for emotional baggage — and how bottling up feelings leads to chronic stress and burnout. Noteworthy quotes in this episode: "There is a certain archetype of person that gets into spirituality because they have been chasing success, and then they finally get there and realize it was never about the end destination. And all that workaholism was to avoid the inner feeling of not feeling worthy enough." "We make decisions based off of how we feel. Then with logic afterwards, we justify it with logic." "Your unconscious mind will remember that the 90-second rule means you can move through heavy, dense emotions in less than 90 seconds." "Emotional fitness is the next wave of mental health. It's about feeling first so that our thoughts naturally clear so that we can lead with strength and confidence." Resources & Links Mentioned in This Episode: Book: Overcome the Overwhelm: The 6-Step B.R.E.A.T.H. Process to Access Inner Peace (available on Amazon) Sam Kabert’s website: www.samkabert.com [http://www.samkabert.com] Sam on LinkedIn https://www.linkedin.com/in/kabert/ [https://www.linkedin.com/in/kabert/] , Facebook https://www.facebook.com/Kabert/ [https://www.facebook.com/Kabert/] , Instagram https://www.instagram.com/samkabert [https://www.instagram.com/samkabert]‍ ‍ Soul Seekr Podcast https://samkabert.com/podcast/ [https://samkabert.com/podcast/] Breath Club https://samkabert.com/breathclub/ [https://samkabert.com/breathclub/] Connect with Anne Brinkman Website: www.betteryour.life [http://www.betteryour.life] LinkedIn: @coachannebrinkman Free confidence recordings: www.betteryour.life/audio [http://www.betteryour.life/audio] Newsletter: get notified of new podcast episodes or blog posts https://better-your-life-coaching.ck.page/ [https://better-your-life-coaching.ck.page/] Free discovery session: get support on your own personal growth journey http://www.betteryour.life/schedule [http://www.betteryour.life/schedule]

Episode 13: Nic Collins & Advance

Episode 13: Nic Collins & Advance In this powerful episode, Anne Brinkman sits down with Nic Collins, author of Advance: Discover Alignment and Authenticity by Living in Concert with Your Situation. Nick shares his transformative journey from wearing masks in every aspect of his life to living authentically. The conversation explores his cross-country van trip that sparked deep self-reflection, his decade-long therapy journey, his decision to stop drinking, and the importance of meeting people where they are in their struggles. Nick's message is clear: we already have the answers within us—we just need permission to trust ourselves and live life on our own terms. Find the transcript here [https://drive.google.com/file/d/1I3Rr1SRMw7oqehnFwbYVbh1nVOtPhUNb/view?usp=drive_link] What You’ll Learn in This Episode: 1. The Power of Solitude for Self-Discovery How disconnecting from daily distractions through experiences like Nick's cross-country van trip can lead to profound personal insights. 2. Reframing Therapy and Mental Health Why seeking help isn't weakness—it's a tool for growth—and how to overcome the stigma around mental health support. 3. Meeting People Where They Are Why presence matters more than advice, and how to support others without trying to "fix" them. 4. The Real Story Behind Sobriety How years of internal work prepared Nick for lasting change, and why overnight success is rarely overnight. 5. Advancing vs. Retreating Redefining progress on your own terms and creating intentional space for what truly matters in life. Noteworthy quotes in this episode: On Authenticity: > "I wore a mask in every aspect of my life for a long time, and that wasn't working. And so how can I …make that into something that worked? And so that was showing up as myself." On Meeting People Where They Are: > "We have to meet ourself where we are, and if we're the helper, we also have to meet that person where they are... Your presence is all that's required. We don't have to fix it." On Survival: > "Whatever gets you to tomorrow, do that thing. Whatever that is... We gotta meet ourself where we are and start at that place, and sometimes it's a really, really bad place." On Retreat vs. Advance: > "I go there to get to reality... My time in the mountains by myself, that's what life is about. My interaction with these men that we create connection and community and growth, that's life. Not all this other stuff that we fill our head with—that's distraction." On Internal Answers: > "We all have our own makeup, our own skills, personality sets. We also have our own challenges... I think we go in search of people to tell us what to do or where to go... but we already have so many of the answers within us. And we don't trust that a lot of times." Resources & Links Mentioned in This Episode: Book: Advance: Discover Alignment and Authenticity by Living in Concert with Your Situation (available on Amazon [https://www.amazon.com/Advance-Discover-Alignment-Authenticity-Situation-ebook/dp/B0G1QM8NJP]) or on Audible [https://www.audible.com/pd/Advance-Audiobook/B0GLJ2XLHS?qid=1770420899&sr=1-1&ref_pageloadid=not_applicable&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=7CVWSDMAS7M2YQ4A4GBX&plink=ZfrMBF7gOQGKo1ps&pageLoadId=kxjR7ZZFmmMpxDWb&creativeId=0d6f6720-f41c-457e-a42b-8c8dceb62f2c&ref=a_search_c3_lProduct_1_1] Nic Collin’s website: NicCollinsAuthentic.com [https://niccollinsauthentic.com/] Nic on Instagram [https://www.instagram.com/nic_collins_authentic/]: @nic_collins_authentic [https://www.instagram.com/nic_collins_authentic/], Tiktok [https://www.tiktok.com/@niccollins22]: @niccollins22 [https://www.tiktok.com/@niccollins22], Facebook [https://www.facebook.com/nic.collins.714]: nic.collins.714 [https://www.facebook.com/nic.collins.714] The Constant Quest Podcast [https://open.spotify.com/show/46lJOsOUptOX0a2ani4ozr] Podcast Editor Lisa Ferguson [https://podcast-manager.com/] Connect with Anne Brinkman Website: www.betteryour.life [http://www.betteryour.life/] LinkedIn: @coachannebrinkman [https://www.linkedin.com/in/coachannebrinkman] Free confidence recordings: www.betteryour.life/audio [http://www.betteryour.life/audio] Newsletter: get notified of new podcast episodes or blog posts [https://better-your-life-coaching.ck.page/] Free discovery session: get support on your own personal growth journey [http://www.betteryour.life/schedule]

Episode 12: The Five Second Rule

In this episode of Books To Better Your Life, we’re dving into Mel Robbins' transformative book, 'The Five Second Rule: Transform Your Life, Work, and Confidence With Everyday Courage.' Find the transcript here What You’ll Learn in This Episode: How this strategy was instrumental in Mel Robbin’s being a household name today The basic five second rule strategy Variations you can try out for the five second rule Noteworthy quotes in this episode:  “I think those challenges are the hardest to get over because we don't think they should be a big deal. “  “5, 4, 3, 2, 1, Blast off!” “ what I think is genius about this technique is that it stops you from considering the thoughts your brain might offer. The countdown shifts from thinking, feeling to just doing, because where we can get stuck is in that thinking.” Resources & Links Mentioned in This Episode: Book: The Five Second Rule: Transform Your Life, Work, and Confidence With Everyday Courage.' (available on Amazon) Book: The Let Them Theory (available on Amazon) Connect with Anne Brinkman Website: www.betteryour.life [http://www.betteryour.life] LinkedIn: @coachannebrinkman Free confidence recordings: www.betteryour.life/audio [http://www.betteryour.life/audio] Newsletter: get notified of new podcast episodes or blog posts Free discovery session: get support on your own personal growth journey: http://www.betteryour.life/schedule [http://www.betteryour.life/schedule]

Episode 11: Chu Tang & Finding Real Friends: Stay by My Side

In this episode, Chu Tang opens up about how friendship has shaped her journey from refugee camps to thriving as a creative artist and entrepreneur. Along the way, she found that friendship — real, unconditional friendship — was the thread that held her life together. Chu shares how her second book, Finding Real Friends, was born out of gratitude for the support she received while writing her first. She hopes it helps young adults rediscover the meaning of friendship in an age of social media, where connection can often feel superficial. Throughout the episode, Chu and I explore how friendship shapes identity, provides healing where family might not, and teaches us forgiveness and empathy. Chu’s stories — from childhood friends to creative collaborators to new business allies — show how authentic relationships help us grow into the best versions of ourselves. As Chu says, friendship is both simple and sacred: it’s about trust, love without judgment, and choosing people who help you see your potential. What You’ll Learn in This Episode: Why true friendship requires trust, action, and acceptance How friendships can fill roles that even family can’t Why some friendships are “seasonal” — and how to let go with grace How to build genuine friendships in a social-media-driven world Noteworthy quotes from Chu in this episode:  “I think if we come from that space [ what’s in it for me], it's very hard to find true friends because we will tend to attract people with agenda.” “And then also we have to forgive our friend because it's like us forgiving ourselves.... No, we don't go to school to learn how to be a good friend….So sometimes friend[s], they make mistakes and then so do we.” “A true friend is someone that I could totally depend on…without them prejudging…someone who allows me to be who I am…no judgment…love who I am.” Resources & Links Mentioned in This Episode: Website: www.allhealth.info [http://www.allhealth.info] Book: Finding Real Friends: Stay by My Side (available on Amazon) Facebook: https://www.facebook.com/chu.tang.7 [https://www.facebook.com/chu.tang.7] Instagram: https://www.instagram.com/chu_muy_tang/# [https://www.instagram.com/chu_muy_tang/#] LinkedIn: https://www.linkedin.com/in/health-wellness-consultant/ [https://www.linkedin.com/in/health-wellness-consultant/] Connect with Anne Brinkman Website: www.betteryour.life [http://www.betteryour.life] LinkedIn: @coachannebrinkman Free confidence recordings: www.betteryour.life/audio [http://www.betteryour.life/audio] Newsletter: get notified of new podcast episodes or blog posts: https://better-your-life-coaching.ck.page/ [https://better-your-life-coaching.ck.page/] Free discovery session: get support on your own personal growth journey: http://www.betteryour.life/schedule [http://www.betteryour.life/schedule]