The Self-Help Podcast with Deepali Nagrani

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In this episode, I am joined by an expert-functional gut health coach and family nurse practitioner Lola MacLean to explore the gut-brain connection.

We dive deep into and trace “just IBS” to a root-cause approach that links gut health with high performance, clarity, and joy in food. 

• IBS label challenged and root causes explored
• Gut-brain axis linked to energy and focus
• Bloating, constipation, sensitivities as performance blockers
• Personalization over one-size-fits-all plans 
• Additive nutrition for microbiome diversity (add before you restrict,)
• Eating hygiene to reduce bloating (eat with...

Duration: 00:49:16

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We share 13 everyday habits that quietly overload the nervous system and offer clear, practical swaps that build calm, energy, and focus. Start with one change, layer slowly, and teach your body safety through kinder rhythms and routines.

• why phone-first mornings spike cortisol and what to do instead
• screen apnea and a simple hourly breathing reset
• calm, present eating to switch on rest and digest
• single-task sprints to end multitasking stress
• caffeine timing for steady energy and better sleep
• micro-movements that release stored tension
• creating silence zones to reduc...

Duration: 00:22:45

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Ever feel your whole body light up from a small slight, a sharp tone, or a missed expectation—and then wonder why the reaction feels so big? We dig into that moment and uncover how triggers can become powerful teachers that guide healing, clarity, and choice.

You’ll get concrete tools you can use right away: a two-minute morning check-in, micro resets that pair breath with emotion-naming, evening journaling prompts, gentle inner child dialogue, and small rituals that signal release. We close the loop with integration, showing how to rehearse new resp...

Duration: 00:17:50

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We challenge the myth that fulfillment requires quitting your job and offer a practical path to thrive inside a 9 to 5. Through quiet thriving, simple rituals, and firm boundaries, we show how to turn work into a canvas for meaning rather than a grind to endure.

• reframing a 9 to 5 as a canvas for growth and contribution
• defining quiet thriving and making small intentional changes
• focusing on energizing tasks and cutting noise
• creating desk rituals and micro-resets for presence
• using simple productivity tools for impact over busyness
• building boundaries t...

Duration: 00:11:47

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We go deep on reframing pain into purpose, choosing obsession over balance, and letting action lead confidence instead of waiting for confidence to arrive.We start by flipping the script from “Why me?” to “Why not me?” and explore why every comeback story gives us chills: strength is forged in the fire, not in comfort.

Expect practical prompts, clear examples, and a push to take one imperfect step today with what you have.

If this episode sparks something in you, subscribe, share it with someone who needs it, and...

Duration: 00:12:15

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We break down a practical framework to talk to anyone with calm confidence, from first words to a graceful exit. Curiosity, micro-wins, and simple scripts turn shyness into momentum while advanced tools like pivots, pauses, and stories make you memorable.

• conversations as bridges to opportunity, connection, influence
• reframe shyness as learning rather than failing
• three-part structure of opening, middle, closing
• openers that invite stories not small talk
• listening, mirroring themes, and open questions
• endings that appreciate and suggest a next step
• microconversations to build confidence through reps Duration: 00:14:50

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We share 25 microhabits that boost energy, calm stress, and improve focus without relying on willpower. Simple, fast moves stack into real change, from water before coffee to a one-song dance and a two-minute tidy.

• hydration before caffeine to wake digestion and focus
• morning stretch and sunlight to set circadian rhythm
• walk-and-talk calls and movement snacks to offset sitting
• 5-5-5 breathing and 20-20-20 eye care to reduce stress
• protein first and veggie add-ons to steady energy
• digital boundaries and bedroom phone rules to protect sleep
• gratit...

Duration: 00:20:16

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We reflect on a year that stretched us and taught us to trade balance for focus, fear for a compass, and perfection for progress. 

25 lessons unfold through stories on boundaries, time, presence, and the quiet power of small daily wins.

• vulnerability as a doorway to connection
• self-care and saying no as a lifeline
• obsession over balance to build momentum
• acceptance that not everyone will get you
• pivoting when plans fail and making meaning
• protecting time like currency
• listening to body signals with respect
• compoundi...

Duration: 00:26:19

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We pull apart the myth of linear healing and show how progress often looks messy, slow, and invisible. Through stories, psychology, and practical tools, we reframe pain as a teacher, set kinder boundaries, and honor the quiet wins that change a life.

• challenging the speed myth and linear timelines
• the U-shaped curve and recalibration
• naming the messy middle and honoring scars
• invisible wins, boundaries, and self-talk
• neuroplasticity and small daily choices
• forgiveness as optional, acceptance as essential
• pain as mirror and post-traumatic growth
• cyclical healing and iden...

Duration: 00:16:16

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Ever feel like everyone else is lapping you while you’re stuck at the start line? 

We dig into the psychology of comparison culture and reveal why chasing after someone else’s timeline keeps you on a treadmill that never stops. 

We get real about the cost: joy leaks out, peace gets postponed, and your worth is held hostage by strangers’ milestones.

 Ready to run your own race and breathe again? Press play, share this with someone who needs it, and if it resonated, follow the show and leave...

Duration: 00:11:40

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We challenge the inner critic that keeps us small and trade fear-fed stories for honest, loving self-talk. From childhood conditioning to social comparison, we map the patterns, name the signs, and practice small shifts that turn the critic into an ally.

• roots of the inner critic in childhood messages and social media conditioning
• a personal story of fear before a talk and the reality that followed
• awareness exercise to write down exact self-talk and trace its source
• signs of self-hate: rejecting compliments, overreacting to mistakes, sabotage
• perfectionism as fear an...

Duration: 00:23:32

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Happy Thanksgiving! 

The most powerful gratitude isn’t the kind that trends on a holiday—it’s the kind that sits with you in chaos and changes what you notice next. 

We break down what gratitude really is: a lens that doesn’t deny pain but refuses to let pain own the whole story. 

You’ll leave with tools you can use today: three-specifics journaling, a hand-on-heart thank-you meditation, and a gratitude letter you may or may not send.

No perfectionism, just consistent reps until noticing the...

Duration: 00:14:40

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We share 20 small habits that make you quietly magnetic, from posture and presence to empathy and gratitude. The focus is how people feel in your company and how subtle shifts change the way you show up.

• confident body language, eye contact, genuine smiling
• slower speech, focused presence, phones down
• authentic compliments and using names naturally
• active listening with reflection and follow‑ups
• subtle mirroring and showing real empathy
• dressing for your vibe and simple grooming
• purposeful movement and open, inviting posture
• clean, subtle signature scent for comfort...

Duration: 00:09:36

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We challenge the myth that “badass” means loud and fearless, and show how quiet courage, small acts, and steady action reshape identity. We lean on the confidence–competence loop, confront fear and people pleasing, and offer practical steps to build daily momentum.

• redefining badass as alignment and quiet courage
• small acts as evidence that rewires identity
• confidence–competence loop as a practical engine
• fear as growth signal, self-doubt as recycled voice
• moving from perfection to progress, approval to authenticity
• embodiment cues for presence and clarity
• showing up in relation...

Duration: 00:12:40

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Ready to stop blending in and start leading your life with power and clarity?

We walk through eight practical rules that move you out of the “average girl” trap and into a bolder, more magnetic version of yourself—without the fluff or clichés. From taking radical responsibility to setting non‑negotiable standards, we show how small, focused shifts create momentum you can feel and results you can measure.

The world doesn’t need another copy; it needs a clear original—and that’s you.

If this message hi...

Duration: 00:09:38

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Support the show

💛 Thank you for being here.
If something in this episode spoke to you, I hope you carry it with you — or share it with someone who might need it too.

I'd love to hear your story, your thoughts, or just how you're feeling after listening. Reach out anytime at deepalinagrani23@gmail.com

🌐 For more stories, resources, downloadable freebies please visit:
www.deepalinagrani.com

🕊️ This is just the beginning.
Take care of your body. Be gentle with your hea...

Duration: 00:10:33

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We challenge the myth that confidence is loud, polished performance and replace it with a grounded practice of self-trust built through small, brave actions. Stories of rejection, resilience, and reframing show how confidence grows in motion, not in waiting.

• confidence as self-trust, not appearance
• the validation trap and its costs
• stories that reframe confidence through resilience
• rejection as redirection and data
• perfectionism as paralysis; action precedes confidence
• comparison as a thief of joy and focus
• a simple exercise to choose one small brave step
• a closing invita...

Duration: 00:15:32

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What if the comfort you’re clinging to is the very thing draining your joy? We dig into the quiet habit of playing small—why we do it, how it sneaks into work and relationships, and what happens when you finally decide to show up fully.

In this episode,we map a path from fear to full expression so you can think bigger, speak clearer, and feel more alive.

Along the way, we highlight the hidden costs of shrinking—stress, anxiety, burnout—and the benefits that compound when you stop: co...

Duration: 00:10:55

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We unpack why overthinking masquerades as progress and show how small, timed actions restore clarity and momentum. Stories, psychology, and seven practical tools help you move from looping thoughts to decisive steps you can take today.

• the difference between useful analysis and rumination
• the 25–5 and 60–10 time-box rules for decisions
• name the loop and reduce it with visual cues
• next-step-only planning and the two-minute rule
• the three-source limit for cleaner signals
• movement resets and box breathing for clarity
• reframing failure and running a premortem
• the worry window and nig...

Duration: 00:13:19

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We share why feedback often fails and how small shifts—asking permission, naming the situation, and ending with a question—turn critique into growth. Stories, scripts, and practical habits show how to build trust, not fear, and create a culture where feedback is safe.

• separating behavior from identity in feedback
• tone, timing and setting as delivery levers
• asking permission before giving input
• using questions to invite self-reflection and ownership
• positive reinforcement as a performance driver
• leaders modeling vulnerability and safety
• simple scripts for specific, actionable feedback
• tur...

Duration: 00:06:20

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We dismantle imposter syndrome with five practical tools shaped by lived experience, from naming the feeling to shifting from self-focus to service. Stories of interviews, tech glitches, and immigrant pressure show how progress, evidence, and purpose restore confidence.

• naming imposter syndrome to create distance
• redefining success as progress not perfection
• reframing failure as feedback
• building a brag file to store evidence
• normalising discomfort as a growth signal
• shifting from me to service in meetings and talks
• practical examples: frozen slides, shaky voices, immigrant expectations
• recap of five to...

Duration: 00:18:14

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We explore why “ready” is often a mirage, how fear and excitement share the same roots, and why one small step beats perfect timing. Research, personal stories, and real-world examples give you a simple path to act with courage and clarity.

• waiting as the hidden trap that stalls change
• fear and excitement as twin signals for growth
• personal stories on podcasting, motherhood, and career shifts
• mindset shift from perfect to possible with tiny steps
• process visualization to build resilience and confidence
• safety nets that support without delaying action<...

Duration: 00:08:16

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Modern life bombards us with more choices than ever before. Digital overload forces hundreds of micro-decisions daily, perfectionism keeps us spinning in circles seeking the "perfect" choice, and our failure to prioritize decisions means we waste precious mental energy on trivial matters. 

The good news? Simple strategies can dramatically reduce decision fatigue. Join in and dive into these simple yet profound tricks that make all the difference.

Freedom doesn't come from unlimited options but from clarity about what truly matters. 

Take the challenge: identify just one decision in...

Duration: 00:14:24

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The eternal struggle between intuition and fear shapes our most pivotal life decisions, yet many of us struggle to tell these two voices apart, and distinguishing between your gut instinct and anxiety-driven fear can mean the difference between authentic choices and missed opportunities.

The differences between these inner voices become crystal clear through practical frameworks.

Intuition arrives with a calm, expansive feeling – a gentle knowing that feels right even when challenging. 

Fear, by contrast, manifests as urgent, constrictive, and spiraling. 

This episode equips you with powe...

Duration: 00:09:18

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Do you wake up exhausted despite a full night's sleep? Find yourself constantly chasing deadlines while life's beautiful moments slip through your fingers? You're not alone in this whirlwind of modern existence.

The Self Health Podcast tackles this universal struggle head-on and offers a  practical roadmap for incorporating slowness into your daily routine without upending your entire life. 

From creating mindful mornings and embracing single-tasking to implementing strategic digital detoxes and setting healthier boundaries, these actionable strategies can transform how you experience each day. 

Ready to stop con...

Duration: 00:10:16

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Feeling burnt out, running on empty, or just stuck in the endless loop of “I’ll take care of myself later”? This episode is your permission slip to pause and actually put yourself first.

Join me as I walk you through 50 self-care tips that actually work — from quick morning rituals and simple wellness swaps to emotional resets and spiritual grounding practices. And don’t worry, this isn’t another boring checklist. Think: real-life stories, humor, and practical hacks you can use today.

Whether you’re a busy mom, a recovering ove...

Duration: 00:25:39

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Fall is the season of slowing down, cozy mornings, and grounding rituals. The crisp air, golden leaves, and pumpkin spice vibes make it the perfect time to reset your routines and practice mindful self-care.

In this episode, I’m sharing 12 cozy fall habits that help you feel calm, centered, and joyful. These are simple, practical self-care practices that fit right into your daily life — from mindful morning drinks and cozy seasonal décor to gratitude rituals and nighttime wind-down routines.

Whether you’re a fall enthusiast or just cr...

Duration: 00:12:53

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Start your mornings with intention! In this episode, I share simple, mini rituals—from mindful hydration and journaling to gentle movements and breathing exercises—that help ground your mind, release anxiety, and set the tone for a calm, focused day.

Even small changes can transform your mornings and help you feel more centred, confident, and in control. Whether you have 5 minutes or 30, these practices are designed to fit seamlessly into your routine.

✨ If this episode resonated with you, follow, subscribe, and leave a review—it helps others discover the podcast...

Duration: 00:08:50

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Your twenties can feel chaotic, confusing, and full of pressure to have it all figured out. In this episode, I share seven crucial truths that would have saved me unnecessary stress and self-doubt:

Embrace the mess—you don’t need all the answersFind contentment in your authentic self, not external validationSurround yourself with people who celebrate your growthRest is essential, not a rewardProtect your energy and focus on what truly mattersConfidence comes from quiet trust, not volumeGrowth is natural, even if it unsettles others

If you enjoyed today's episode, it w...

Duration: 00:08:54

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Are you constantly saying yes, apologizing when you’ve done nothing wrong, or worrying about disappointing others? You might be caught in the exhausting cycle of people-pleasing.

In this deeply personal episode, I share my own journey of chasing approval, the hidden costs of always trying to keep others happy, and the liberating moment I realized freedom begins when you stop abandoning yourself.

You’ll learn:

Why people-pleasing is often rooted in childhood experiencesThe subtle signs you’re stuck in the patternHow to set boundaries with compassion (and withou...

Duration: 00:12:07

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The real danger isn't taking risks. It's waking up years from now, realizing you've been walking someone else's path. Are you making decisions for validation or long-term impact? Listen to the latest episode on authentic decision-making that aligns with YOUR values. 

"The world doesn't need more copies. It needs more originals." Sometimes the most powerful decisions are the quiet ones—saying no when everyone expects yes. What choice have you been avoiding out of fear or doubt?

Would you rather have a life that looks perfect to everyone else or...

Duration: 00:08:07

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What happens when you leave everything familiar to chase something unknown? In this deeply personal episode, I share my journey from Bangalore to Canada—a story of courage, culture shock, and learning to find yourself in a new country.

From the first wind-slapped airport welcome to awkward cultural moments, $6 coffees, and late-night loneliness, I reflect on the challenges and small victories of starting over. Through self-conversation, resilience, and embracing my hybrid identity, I learned how to honor my roots while integrating into a new world.

Highlights of this episode in...

Duration: 00:07:25

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Remember when making friends was as simple as complimenting someone's shoes? "I love your vibe" and boom—instant friendship! Those college days of effortless connections feel like a distant memory as we navigate the surprisingly challenging terrain of adult friendships.

Through raw, sometimes cringeworthy stories, I share my journey from friendship disappointments to genuine connections.Each experience taught me painful but necessary lessons about human connection.

What I've discovered might surprise you: friendship qualities we're never taught but desperately need to understand.

Most importantly, I've learned fr...

Duration: 00:11:20

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In this episode, I share ten unconventional self-care habits that have truly transformed my life. From dramatic walks to phone-free mornings, we dive into personal stories and insights that go beyond the typical self-care advice. Discover how saying no, romanticizing the mundane, and embracing radical rest can lead to a more balanced and fulfilling life.

If this episode made you laugh, cry, or rethink your self-care routine, share it with someone who might need it. Remember, you're not a mess; you're a masterpiece in progress ❤️ 

Suppo...

Duration: 00:11:42

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Real stories and simple strategies to help you grow, laugh, and live authentically—one episode at a time.

The Self Help Podcast with Deepali is your go-to space for real, relatable self-improvement. Each week, Deepali shares raw stories, practical tips, and inspiring insights on mindset, wellness, and growth—helping you stop overthinking, build confidence, and create a more intentional, joyful life on your own terms.

Love what you hear? Follow The Self Help Podcast with Deepali and leave a review to help others discover it! ❤️ 

Supp...

Duration: 00:01:29