Episodes
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Rachel and I sold out of 3 months of stock in 1 day when we launched our I AM WELL wellness planner and journal, and we are here to answer all your many questions about journalling, productivity and our plans for I AM WELL!
Thanks so much for supporting us on our journey, we are blown away by the amazing response and are working on how to restock soon!
Find out more about I AM WELL at https://www.rachreflects.com/shop-i-am-well-journal
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P.s. NEW LAUNCH of I AM WELL wellness journal and planner!
order through our website at shop.iamwelljournal.com
In our first LIVE episode, Crystal fields all your burning work life questions, moderated by MAS startup Elevandiâs Andralynn Tan! We will talk about how to define success, how to speak up and press your internal unmute button. How to make yourself stand out, deal with difficult colleagues and more!Timestamps
2:45 - Reaction vs Response5:56 - How do you define success?
8:30 - How passions change over your life
10:00 - How do we find our voice at work? And why is it so hard for Singaporeans to speak up?
11:47 - AI Revolution means we have to develop our personality to stand out
13:15 - Equity sales and learning to make client calls
14:29 - The Singaporean Internal Mute Button
15:34 - On the importance of preparing and research
19:08 - How to approach people who are not willing to listen
21:33 - How to interrupt skilfully
22:29- How to give feedback to abrasive colleagues
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Missing episodes?
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In this high-energy episode, media entrepreneur Adrian Ang, better known as SGAG's Xiaoming, spills the backstory on how he turned his love for memes into a multi-country media empire spanning more than 200 team members, and shares his best tips on balancing work, marriage and parenthood!
On a deeper level, we also explored what it was like for Adrian to process grief and strong emotions as he shared how him and his wife dealt with the miscarriage of their first pregnancy, as well as the wondrous joys and daily challenges of being a parent to his adorable son "Ploop Ploop"!
Join us for this lively, inspiring and very real episode and follow Adrian, Co-founder of HEPMIL on IG & Tiktok at @sgagxiaoming !
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On today's episode we discuss all things wellness related - hormones, healthy eating while on the road, Intermittent Fasting and how to manage stress better with Holistic Nutritionist Riyana Rupani! Riyana is a Certified Holistic Nutritionist, Founder of Everyday Foods, Mom of 3 boys and Foodie who loves to help others with their food and lifestyle choices.
Join us to discover how simple hacks like eating foods in a certain order, chewing well and listening to our body can make a powerful difference to our life and happiness!
You can find Riyana at:
IG - @healthyishandhappy
https://www.healthyishandhappy.com/
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In this episode, we explore how you can find your voice, overcome the fear of speaking up and develop a grade A reputation. Our guest expert, my dear friend Juliana Chan is truly a rarity, and Iâm so glad to have her on to probe her for her expertise and productivity / self-care secrets!
Juliana is not only a brilliant academic and scientist, but also a super-savvy entrepreneur, mom and founder & CEO Of Wildtype Media Group, Asiaâs leading STEM-focused media company. As a Young Global Leader of the World Economic Forum, she is always flying around the world to moderate panels and give keynotes, and is an expert in public speaking and communications.
In this "bestie-style" episode, we share our candid thoughts about everything from how Asians can speak up more, developing a mindset for success, practical tips for LinkedIn (including how NOT to be a Humblegagger) and the down low on the life of an working mom entrepreneur.
Juliana is launching a new e-book and video course, The LinkedIn Success Mindset, this week. It discusses three lawsâthe law of abundance, the law of attraction and the law of reciprocityâand how they can be applied to LinkedIn.
From now until the end of the month (31 October 2023), all Comfort & Growth listeners will receive a 30% discount code on Juliana's LinkedIn courses with the code CRYSTAL30OFF at â https://www.julianachan.org/coursesâ
Highlights
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04:30 - How Juliana found her voice in Boston
06:27 - Why we need to speak up for success
10:25 - Advice to get over success blocks and limiting beliefs
12:41 - Importance of showing up online
19:38 - Linkedin - The Good, the Bad and the Ugly!
21:40 - Humblebragging and how to voice it
26:22 - Abundance vs Scarcity Mindset
29:42 - A day in the life of Juliana - Routines & Rituals for Success
33:17 - Working with a hybrid team - how to keep motivated and aligned
36:24 - Exercise for sanity & self-care
39:50 - On whether to scale her company or not
45:07 - Julianaâs new book!
Julianaâs links are:
đ LinkedIn: @julianachanPhD
đž Instagram: @julianachanPhD
𧔠Threads: @julianachanPhD
đ” TikTok: @julianachanPhD
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How do you bond with your boss if you donât smoke or drink? Do I have to talk tough and walk tough at work? How do I speak up and take a stance? Must I always buy the birthday cakes and serve refreshments at meetings just because Iâm a woman?
So many of you wrote in to demand a survival guide for working in male-dominated work cultures, so I asked my old friend, ex Debt Capital Markets banker John LeFevre to join us.
John is a New York Times bestselling author of Straight to Hell, which was published by Simon and Schuster, and had the movie rights bought by Paramount Films. He started the cultural phenomenon known as GS Elevator on Twitter, a satirical account discussing banking culture, which grew to more than a million followers on social media.
John drops some of his unabashedly frank wisdom, stories and real life advice in this episode, and you can find him at
Twitter: @JohnLeFevreInstagram: @realGSE
All of his content: www.the-graze.com
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Get ready to dive into the juiciest, most unfiltered episode of the season so far! We're answering all your burning questions about that (often intimidating) journey of choosing a partner.
Crystal & Dr. Greg spill the tea on what truly matters when picking your potential love interest, managing your expectations and getting realistic, and the art of manipulation and defusing tense situations, for good, of course!
Also, learn how to work together with your partner in harmony and create a love story that'll give the rom-coms a run for their money.
Tune in, take notes, and get ready to level up your relationship game. You don't want to miss this one! đ„
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In this candid AMA episode, Crystal shares her journey to 230K+ followers in a year, and answers your questions on what the key factors are to being engaging, authentic and developing your own voice, how to deal with trolls and negativity, how to develop thought leadership and more!
Get on the waitlist for my thought leadership course and get access here!
https://docs.google.com/forms/d/1Z_w1Z6hmHk0CQ1BZAz1PcvYyRTO5GOvoakqtBSCZFok/
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In this episode, we dive deep into the common challenge of anxiety and provide you with a practical toolkit for navigating life's challenges such as social situations and getting put on the spot in a work meeting. Join us as we explore expert strategies, mindfulness techniques, and real-life stories from Gregâs therapy and Crystalâs coaching clients to help you not just manage but thrive in the face of anxiety.
Whether you're dealing with work-related stress, social pressures, or everyday worries, this guide will empower you to break free from the grip of anxiety and reclaim your inner peace. Don't miss this essential episode for anyone seeking practical solutions to live a more balanced and anxiety-free life.
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As busy people, it is so necessary to carve out time away from the noise to do our own deep work and healing. In this episode, we talk about the 3 essential kinds of retreats we make time for every year, and show you how to DIY your own strategy retreat, goalset, share our rituals and recommendations for optimising your wellness, mindset and success!
To find out about our retreats and events, go to https://www.deep-human.com/events
Resources:
Personal Growth Retreats:
Hoffman Process - https://www.hoffmanprocess.com.au/
Enneagram offered by Hoffman Process - https://www.hoffmanprocess.com.au/understanding-the-enneagram/
Esalen Institute - https://www.esalen.org
1440 Multiversity - https://www.1440.org/
Mindfulness Retreats:
https://www.spiritrock.org/residential-retreats
Wellness Retreats:
Kamalaya Health Spa - https://kamalaya.com/
Como Shambhala Estate - https://www.comohotels.com/bali/como-shambhala-estate
Six Senses Ibiza - https://www.sixsenses.com/en/resorts/ibiza/wellness-spa/retreats -
So youâve experienced one of Lifeâs Hard Knocks, and youâre feeling stuck, depleted and devoid of your usual mojo. Youâre not alone. In this episode we talk about how to get your life together when this happens. Dr. Greg Lim-Lange and Crystal come in with their handy 5 Aspects of Resilience model and share practical tips and real life stories and advice from listeners in this power packed episode that may just change your life. Keep going dear ones!
Resources:
https://www.youtube.com/watch?v=iA-PkSnAvfw&t=4s
Also watch our Episode 3 - The Big Self-Love Episode to learn to love yourself better!
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Nobody has been a bigger influence in my personal growth journey than todayâs guest, my OG mentor, Volker Krohn, Director of personal growth retreat the Hoffman Process for Asia-Pacific.
In this packed episode, Volker helps us understand what it means to do âInner Workâ, how to overcome self-destructive patterns, how to express ourselves and hold others accountable, and what it looks like to lead a more conscious life.
If youâre interested in checking out the Hoffman Process, please check out https://www.hoffmanprocess.com.au/
Volker has a team which covers Singapore, Australia and the Asia-Pacific and you can always book a free consult at this website. This is not sponsored, I am sharing this as a resource that has been truly life-changing for myself and so many hundreds of my clients and friends.
Resources:
https://www.hoffmanprocess.com.au/
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It's that time of the year where you're invited to all these work events and so many people have written in to share that they feel anxious thinking of the prospect of making work-appropriate conversation or small talk. In this episode, Crystal & Dr. Greg Lim-Lange share their top advice on connecting better with others with Logos, Ethos and Pathos (Logic, Credibility and Emotions) and some handy tips on how to be more memorable and interesting.
Key tips:
Everyone is focused on themselves more than they are focused on you so you may think you look nervous but most people don't notice Be interested to be interesting - read more and be able to have opinions on diverse topics Use metaphors and visual language Tell stories about the interesting problems you and your team solved recently Ask evocative questions - What has been the highlight of this week? What personal passion project are you working on? Ask for specific easy to give advice - What's your recommendation for places to eat around your workplace - What advice would you wish you had when you were starting out in this industry? Reference / brand yourself in relation to your 3 highest valuesLet us know your feedback!
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My dear friend Rachel Lim, co-founder of Love, Bonito, and founder of personal growth community RachReflects, joins the pod to spill her secrets about
- Her specific morning routine
- How she set up her day for success
- Philosophies for productivity
- How she prays and connects to spirituality
- Dealing with mom guilt
- How she built a super powerful and supportive network of friends
To connect with Rachel find her on instagram at ms_rach and www.rachreflects.com
Show Notes:More reading about the Pareto 80:20 Principle
https://markmanson.net/80-20-your-life
Eisenhower Matrix
https://jamesclear.com/eisenhower-box
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What does "Self-Love" really mean? What is the difference between Self-love and self-care? What if we get "soft" and lose our edge? When do I know when to give myself tough love, and when do I need to go easy and give myself soft love? Dr. Greg and I answer all your questions on this profound topic this week!
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How do you deal with office gossip or passive-aggressive behaviour at work? It's one of the most popular AMA questions we get - and this week Crystal has Dr. Gregor Lim-Lange, clinical psychologist and also best husband ever, on her podcast to help her answer this question. We share some of our best advice and strategies to deal with annoying situations at work, and when to say enough is enough!
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All my supplements
Lypospheric Liposomal supplements - I take C, B and Magnesium
https://www.livonlabs.com/products/vitamin-c/
Gingko BilobaHair supplements - Nutrafol https://www.amazon.sg/Nutrafol-Supplements-Clinically-Dermatologist-Recommended/dp/B0B4T5N2H4 Nourkrin https://nourkrin.com.sg/inclinic/
Probiotics - K sisters https://www.ksisters.sg/pages/bnr17-probiotics Seed https://seed.com/
Fave Meditation teachers
Fave mindfulness app which is a timer and has my fave teachers - https://insighttimer.com/
Rick Hanson - https://www.rickhanson.net/online-courses/guided-meditation-practices/Tara Brach - https://www.youtube.com/user/tarabrach
Kristin Neff (Self-compassion meditations) - https://self-compassion.org/category/exercises/#guided-meditations
Jack Kornfield - https://jackkornfield.com/category/meditations/
Jon Kabat-Zinn - https://www.youtube.com/watch?v=7WnZisfYMsE
Crystal Lim-Lange Self-compassion meditation - https://www.youtube.com/watch?v=iA-PkSnAvfw
Fave podcasts
RachReflects
Diary of a CEO
Tim Ferriss
Esther Perel (on relationship)
Ramit Sethi (on money)
Andrew Huberman
