The Impact of Sleep on Health and Family Life
In this episode, Alyssa and Nadia record together in person for the first time in a while, bringing a different energy to their conversation. They tackle two major topics that come up during the holiday season: sleep and family dynamics.
Alyssa just returned from a week in Melbourne, Australia, where she trained with physical therapists on the connection between sleep, pain, and healing. She learned about custom bed fitting and plans to bring this knowledge into her clinic. The conversation reveals a fascinating insight: when you're chronically sleep-deprived, your brain actually stops recognizing how tired you are.
Nadia opens up about her inconsistent sleep schedule due to constantly shifting between school, home, and travel. Surprisingly, she handles jet lag well everywhere except when returning home to California, where even a 3-hour time difference hits hard. They explore whether this is because home triggers a parasympathetic response, allowing her body to finally relax.
The discussion takes a more serious turn when Alyssa expresses concern about Eric's graveyard shift schedule (9:30 PM to 9:00 AM) and the connection between chronic sleep deprivation and dementia. While Eric can fall asleep anywhere when he's not working, Alyssa learned this isn't actually a good sign—it indicates the body needs more regular sleep.
The second half dives into family dynamics during the holidays. Nadia shares that protecting her peace means going home, not avoiding it. For her, family is always the most important thing, and being away makes the eventual return feel even more necessary. She describes home as "time for herself" because she has fewer responsibilities there—no dishes, no cooking, just being present.
Alyssa brings up how her room has been transformed into a guest room, with all of Nadia's decorations and posters removed. Nadia admits it doesn't really feel like her room anymore, but she's accepted it. She reflects on how she used to revert to her 16-year-old self when coming home, but now without those physical reminders, it's easier to just be present.
They touch on the pressure many people feel around family during the holidays—the loaded questions about relationships, jobs, and life plans. Nadia's approach is to "suck it up" and show up because maintaining family connection is worth more than avoiding temporary discomfort.
The episode wraps with a question to listeners: are they ready for expert guests to join the podcast, or do they prefer the existing format?
Takeaways
Chronic sleep deprivation makes it harder to recognize you're sleep-deprived
Working graveyard shifts can have long-term health consequences, including increased dementia risk
Being able to fall asleep anywhere isn't necessarily a good sign—it can indicate sleep debt
For some people, protecting your peace means going home, not avoiding family
Home can feel like "time for yourself" when you have fewer daily responsibilities there
Coming home during holidays can trigger old patterns and versions of yourself
Physical spaces and childhood rooms hold emotional significance, even when transformed
Family loyalty and maintaining connections can outweigh temporary discomfort
Holiday gatherings often come with loaded questions about life milestones
Recording in person versus remotely changes the dynamic of conversation
Chapters
0:10–2:08 – Recording Together in Person for the First Time
2:09–5:27 – Alyssa's Trip to Melbourne and What She Learned About Sleep
5:28–7:24 – Nadia's Sleep Patterns and Jet Lag at Home
7:25–8:54 – Concerns About Eric's Graveyard Shift and Dementia Risk
8:55–10:38 – Family Dynamics During the Holidays
10:39–12:23 – The Question: Family Loyalty vs. Protecting Your Peace
12:24–14:25 – Why Nadia Chooses to Go Home
14:26–16:06 – Home as Time for Yourself
16:07–17:52 – Reverting to Your High School Self
17:53–18:57 – Nadia's Room Becoming a Guest Room
18:58–19:54 – Looking Ahead: Will Nadia Move Back? Will There Be Guests?
Hormones and Health: A Journey Through Womanhood
In this episode, Alyssa and Nadia dive into a deeply personal conversation about aging, menopause, and what it means to be a woman as your body changes.
Alyssa opens up about feeling younger than she looks at 48, sparking a discussion about how we perceive ourselves versus how we appear to others. The conversation quickly shifts to menopause and perimenopause — topics that dominate Alyssa's social media feed and conversations with friends her age. While hot flashes get all the attention, the reality includes forgetfulness, mood changes, sexual dysfunction, and vaginal dryness.
Alyssa reveals that she missed her first period last month (and no, she's not pregnant). This milestone has her questioning whether to start hormone replacement therapy now or wait for symptoms. The research suggests HRT can protect brain health, bone density, and heart health — but Alyssa isn't someone who takes pills unless absolutely necessary.
Nadia draws parallels between menopause symptoms and her own menstrual cycle experiences, noting how women are constantly attributing body changes, mood shifts, and physical symptoms to hormonal fluctuations. She reflects on doing multiple projects on women's health for school, discovering there's shockingly little research and funding in this area.
The conversation takes a vulnerable turn as Alyssa grapples with what menopause means for her identity as a woman. Society has taught women that femininity means soft hair, a certain figure, attractiveness, and the ability to have babies. With menopause, many of these markers fade — hair thins, bodies change, fertility ends. It's messing with Alyssa's head, even though she knows logically these societal expectations shouldn't define her.
Both agree that women face constant internal struggles and external pressures that men simply don't experience in the same way. But they also find empowerment in it — Nadia feels deeply in touch with her body because of her cycle, and Alyssa celebrates women's intuition, sensitivity, and the literal magic of creating human life.
The episode wraps with Nadia sharing exciting news: she landed a co-op doing clinical research at Mass General Hospital, focusing on food insecurity, food banks, SNAP benefits, and Medicaid.
Takeaways
Looking in the mirror can feel disorienting when you feel younger than you look
Hot flashes are just the tip of the menopause iceberg — symptoms include forgetfulness, mood changes, pain with intercourse, and vaginal dryness
Hormone replacement therapy may protect brain health, bone density, and heart health
There's a lack of research and funding for women's health issues
Menopause can trigger an identity crisis around femininity and societal expectations of women
Women constantly attribute physical and emotional changes to hormonal fluctuations throughout their lives
The expectations and daily struggles women face are different from (though not necessarily harder than) what men experience
Despite the challenges, there's something empowering about being deeply in touch with your body
Women's intuition and the ability to create life are genuinely magical
Chapters
0:10–2:08 – Feeling Young But Looking Old
2:09–5:27 – Menopause on Social Media and the Symptoms No One Talks About
5:28–7:24 – Alyssa Misses Her First Period (And the Hormone Replacement Dilemma)
7:25–10:50 – Nadia's Perspective: Blaming Everything on Your Period
10:51–12:41 – What Menopause Means for Identity as a Woman
12:42–14:26 – Daily Internal Struggles: The Expectations Women Face
14:27–16:30 – The Magic of Being a Woman (Despite Everything)
16:31–17:51 – Nadia's Big News: Clinical Research Co-op at Mass General
From Gymnastics to Marathons: A Journey
In this episode, Alyssa and Nadia have an unexpectedly deep conversation about aging, family caregiving, and what happens when we need help but don't want to admit it.
What starts as a recap of the New York Marathon — where Nadia's gymnastics teammate ran 26.2 miles and a 78-year-old completed the race — quickly turns into a reflection on what aging looks like. Alyssa shares her concerns about her mother-in-law (Nadia's grandmother) who's struggling with the decision of what comes next: staying independent in her 5-bedroom home or accepting that she needs more support.
The conversation becomes vulnerable as Alyssa admits she doesn't understand why older people resist what seems like the obvious, logical choice. Nadia offers a different perspective — cultural expectations, personality, and the desire to maintain independence all play a role. They debate who gets to make decisions when someone needs help: the person needing care, or the caregiver? And what happens when family members disagree?
Alyssa makes Nadia promise (on the record) that when the time comes, she'll listen when her daughters say it's time to move to assisted living. They discuss the financial and emotional costs of elder care, why living with adult children often strains relationships, and the fantasy of having a trustworthy live-in caretaker in your own home. Eric's plan? If he gets dementia, just leave him in the Philippines with caretakers — a plan Alyssa firmly rejects.
The episode wraps with reflections on genetics vs. lifestyle, social media wellness culture, and whether all those expensive creams actually do anything — or just give us the illusion of control.
This is a conversation about autonomy, family dynamics, and the tension between wanting independence and needing support.
Takeaways
Aging looks different for everyone — some people run marathons at 78, others need significant help
Cultural expectations shape how we think about caring for aging parents and grandparents
When someone needs help, there's tension between honoring their autonomy and doing what's practical
Living with adult children can strain family dynamics — personal space (physical and emotional) matters
Assisted living costs are a major concern, and fear of running out of money keeps people independent longer
The "ideal" aging scenario: staying in your own home with a trustworthy caregiver
Siblings often handle caregiving decisions differently — one usually takes the lead
Longevity is more about genetics than trendy wellness routines
Social media wellness culture can overcomplicate things that used to be simple
We can't control aging, but thinking we can makes us feel better
Chapters
0:09–2:17 – New York Marathon: 78-Year-Olds and 4-Minute Miles
2:18–5:22 – What Do We Want When We're Older? Alyssa's Perspective
5:23–7:27 – Cultural Expectations and Taking Care of Aging Parents
7:28–9:26 – Who Gets to Decide? The Person Needing Help or the Caregiver?
9:27–10:42 – Will You Be Stubborn? Personality and Control
10:43–12:33 – Would You Want Your Parents to Move In?
12:34–14:22 – Personal Space and Family Dynamics
14:23–16:27 – Assisted Living Costs and Financial Fears
16:28–17:38 – Eric's Philippines Plan (And Why Alyssa Says No)
17:39–19:46 – Genetics vs. Lifestyle: What Really Determines Longevity?
19:47–20:18 – Closing
Exploring Halloween Traditions and Tarot Insights
In this Halloween week episode, Alyssa and Nadia explore themes of control, guidance, and finding meaning in uncertain times — with a little help from tarot cards.
Nadia opens up about getting her tarot cards read by a friend and pulling three cards representing her past, present, and future: Judgment (awakening and rebirth), Knight of Wands reversed (restlessness, impatience, burnout), and King of Cups (emotional maturity and compassion). What starts as a playful conversation about divination turns into something deeper as Nadia admits she was seeking guidance from the universe — not advice from advisors or family, but confirmation that she's doing things for the right reasons.
They discuss why tarot cards resonate: not because they predict the future, but because they offer a mirror to reflect what's already inside us. Nadia shares how she's been feeling stuck, burnt out, and craving control over her life — themes that showed up perfectly in her cards. Alyssa shares a memorable story about Nadia's dad getting his tarot read at a wedding, pulling cards that eerily captured his question about how to maintain a relationship with his daughter as she grew up.
The conversation expands into broader reflections on spirituality, organized religion, and why people seek connection with something bigger than themselves. Nadia reveals she's struggling with wanting control but recognizing she can't have it — and how that tension shows up everywhere from her busy schedule to her career uncertainties. They touch on Halloween plans, costume culture, and the fantasy of having superpowers (spoiler: they'd both freeze time).
At its heart, this is an episode about what we turn to when life feels overwhelming — whether it's tarot cards, faith, or simply the hope that we're on the right path.
Takeaways
Tarot cards aren't about predicting the future — they're about reflecting what's already inside you
Sometimes we seek guidance from "the universe" when we need permission to trust ourselves
Feeling burnt out and restless is a sign you're craving control over an uncertain future
You can't control everything, and trying to will only lead to more frustration
The power of tarot (and spirituality in general) lies in giving structure and meaning to our experiences
What we wish for reveals what we're struggling with: wanting to freeze time = feeling overwhelmed by pace
Authenticity and emotional honesty are lifelong practices, not destinations
Even organized religion and spiritual practices tap into the same human need for connection with something greater
It's okay to seek comfort and reassurance wherever you can find it — tarot, faith, or conversation
Chapters
0:11–1:10 – Halloween Week & Missing Each Other
1:11–2:43 – Bar Crawls, Costumes & Female Halloween Culture
2:44–4:39 – The Comfort of Wearing a Costume (Plus: Flash Mobs!)
4:40–6:25 – Halloween Plans: New York, Parties & Marathon Weekend
6:26–9:47 – Nadia's Tarot Card Reading: Past, Present, Future
9:48–13:05 – Why the Cards Resonated: Burnout, Restlessness & Hope
13:06–16:39 – How Tarot Works: Taking What Resonates, Leaving the Rest
16:40–19:49 – Alyssa's Story: Eric's Tarot Reading About Parenting Nadia
19:50–20:50 – Tarot, Church & Understanding Spirituality Differently
20:51–23:22 – "I Wish I Was a Witch": The Fantasy of Control
23:23–26:39 – Superpowers & What They Reveal: Freezing Time vs. Reading Minds
26:40–28:10 – Connecting the Cards to Life: Past Judgment, Present Burnout, Future Compassion
From Co-op Challenges to Career Aspirations
In this episode, Alyssa and Nadia catch up on Nadia's job search for a clinical research co-op and reflect on the "soft skills" she's been building for her future medical career.
Nadia opens up about the humbling reality of applying to 20+ co-op positions over two months and receiving just one interview. She's specifically seeking clinical research or clinical trials work — not another medical assistant role — because she wants to explore new sides of healthcare before committing to medical school. They discuss the pressure of being selective while also needing to secure something, and how different this process feels when you're still a student versus someone with a mortgage and kids to support.
The conversation shifts to bigger healthcare issues: the loss of SNAP benefits for November, Nadia's past research on sanctuary policies and undocumented immigrants' access to food stamps and prenatal care, and how these social determinants of health matter for doctors. Alyssa reflects on what makes a good physician beyond just medical knowledge — communication skills, empathy, awareness of patients' lived experiences, and the ability to work with a healthcare team.
They also touch on internet outages affecting work and school, Nadia's love of rewatching Gilmore Girls, and a new Netflix medical show called "Doc" about a brilliant but cold physician who becomes kind again after a brain injury erases 8 years of her memory.
At its core, this episode is about preparation: the unsexy, uncertain work of building a foundation for a career that demands not just knowledge, but compassion, adaptability, and real-world understanding.
Takeaways
The co-op/internship process can be humbling — even when you're qualified and confident in your skills
Being selective about opportunities is important, but so is recognizing when to be flexible
Clinical research experience doesn't always "count" the way traditional lab research does for med school applications
Pursuing what genuinely interests you (not just what looks good) shows authenticity to admissions committees
Understanding social determinants of health — like access to food stamps, immigration status, healthcare barriers — is critical for future physicians
A good doctor needs more than medical knowledge: communication, empathy, cultural awareness, teamwork, and clinical reasoning
Pre-med students should focus on gathering "soft skills" before medical school through diverse work and research experiences
Working in healthcare policy and equity research provides valuable perspective for patient care
Chapters
0:10–1:50 – Internet Outages and Tech Dependence (Amazon Cloud Issues)
1:51–3:16 – From Paper Charts to Digital: How Healthcare Adapted
3:17–5:23 – The Co-op Hunt: 20 Applications, 1 Interview
5:24–7:58 – Should Research "Count" for Med School? A Doctor's Advice
7:59–9:47 – The Pressure of Job Searching (And Why Students Have It Easier)
9:48–12:42 – SNAP Benefits Cut and Healthcare Access
12:43–15:05 – Working at a Grocery Store: The Reality of EBT
15:06–17:29 – Nadia's Public Health Research on Sanctuary Policies
17:30–19:58 – Undocumented Immigrants and Accessing Benefits
19:59–22:10 – What Makes a Good Doctor? Knowledge Isn't Everything
22:11–24:23 – Looking Back: The Skills Nadia Has Built Over 4 Years
24:24–26:22 – Netflix's "Doc" and the Importance of Bedside Manner
26:23–28:45 – Grey's Anatomy vs. Gilmore Girls: Comfort Viewing and Wrap-Up
Navigating the Path to Becoming a Doctor
In this episode, Alyssa and Nadia have an honest conversation about Nadia's journey toward medical school and what it really means to become a physician in today's healthcare system.
Alyssa, a physical therapist, shares her concerns after hearing countless patient complaints about their experiences with doctors — from rushed appointments to feeling unheard. She worries about the challenges Nadia will face: the difficulty of getting into medical school, the grueling training process, and the weight of patient expectations that can leave even the best doctors feeling like they've failed.
Nadia responds with remarkable clarity about her motivations. She discusses why she's drawn to treating a broader range of illnesses beyond musculoskeletal issues, why nursing and PA programs don't feel like the right fit for her, and how her public health background is preparing her to be a more compassionate, team-oriented provider. They explore what makes a good doctor — from communication skills to humility about working with other healthcare professionals.
The conversation touches on systemic issues: why there's a doctor shortage despite months-long wait times, how the healthcare system often works against physicians, and the pressure of being put on a pedestal while having only minutes with each patient. But it also celebrates the possibility of excellence, with Alyssa sharing a story about an exceptional obstetrician who exemplified what patient-centered care looks like.
This is a vulnerable, thoughtful discussion about career paths, healthcare challenges, and the determination it takes to pursue a calling despite knowing all the obstacles ahead.
Takeaways
Getting into medical school is extremely competitive, even as we face a doctor shortage
The path to becoming a physician is long and demanding — but it acts as a filter for those truly committed
Patients often feel disappointed by rushed appointments and communication gaps with their doctors
Systemic issues (limited appointment times, administrative burdens) often aren't the doctor's fault
Good doctors communicate clearly, show compassion, and work well with the entire healthcare team
Having a public health background and allied health family members provides valuable perspective
Academic strength and motivation are crucial — medical school rewards those who are good at school
Being a good provider means making the most of whatever time you have with patients
The most important qualities: confidence, clear communication, respect for colleagues, and patient-first thinking
Chapters
0:10–1:30 – Introduction: A Sister's Concerns About Medical School
1:31–3:33 – Concern #1: The Challenge of Getting In
3:34–7:24 – Exploring Alternatives: DO Programs, International Schools, PA & NP Paths
7:25–9:28 – What Draws Nadia to Medicine vs. Other Healthcare Careers
9:29–11:56 – Why Not Nursing or PA? Nadia's Perspective
11:57–15:32 – Concern #2: The Mental and Physical Toll of Medical Training
15:33–17:25 – Patient Complaints and the Pedestal Problem
17:26–20:13 – Concern #3: Managing Expectations and Disappointment
20:14–23:35 – What Makes a Great Doctor: A Real Example
23:36–26:39 – Communication, Compassion, and Teamwork
26:40–28:27 – Public Health Background as an Asset
28:28–30:12 – Final Thoughts and Ongoing Support (Plus: Tuition Concerns!)
Impact of AI on Education
In this episode, Alyssa and Nadia explore one of the biggest questions of our time — how AI is reshaping learning, creativity, and human connection.
They start by unpacking the role of artificial intelligence in education: how students are using it to double-check homework, why professors are worried about declining test performance, and whether reliance on AI is weakening critical thinking skills. Alyssa shares her husband’s experience using ChatGPT to debug coding problems, sparking a broader debate about what happens when we stop “struggling” through the learning process ourselves.
The conversation expands to the workplace, where tasks that once took teams weeks can now be completed in hours, and into everyday life — from GPS dependence to resume writing. Nadia offers the perspective of a college student navigating professors’ mixed rules about AI use, while Alyssa reflects on the loss of personal depth in an AI-generated world where even thank-you notes and cover letters can sound robotic.
They wrap up with an honest look at generational attitudes toward AI — from curiosity to skepticism — and ask: if technology keeps getting smarter, what remains uniquely human about how we think, create, and connect?
Takeaways
AI is transforming how we learn, work, and communicate — for better and for worse.
Students may lose problem-solving depth if they rely too heavily on AI to explain or fix mistakes.
Technology boosts efficiency but may dull creativity and mental “muscle memory.”
In a world full of automation, human warmth and personalization are becoming rare — and valuable.
Using AI responsibly means understanding its limits and keeping space for real thought.
The most meaningful skill of the future might be what remains human: empathy, creativity, and critical thinking.
Chapters
0:10–2:03 – Setting the Stage: Why Everyone’s Talking About AI
2:04–5:51 – Learning with ChatGPT: Shortcuts or Smart Tools?
5:52–9:57 – Are We Losing Brain Strength? Tech vs. Mental Exercise
10:55–17:16 – The Job Market: AI and the Efficiency Paradox
17:17–20:43 – Personalization vs. Templates: What Still Feels Human
20:44–23:50 – Generational Fears and the Ethics of AI
23:51–26:57 – What Makes Us Human: Thinking Beyond the Algorithm
26:58–27:04 – Wrap-up
Navigating Noise and Mental Health
In this episode, Alyssa and Nadia reflect on how noise, social stimulation, and personal priorities shape their daily lives. The conversation opens with lighthearted banter about barking dogs, road construction, and the toll constant noise can take on mental health. From there, they dive into deeper reflections on social energy, nightlife, and the push-pull between wanting to participate in everything versus needing rest and solitude.
Nadia shares her evolving perspective on social life in Boston, adjusting to college routines, balancing work at a café, and questioning whether she’s “missing out” by choosing quiet nights over parties. Alyssa contrasts this with her recent whirlwind trip to Las Vegas, where stimulation overload made her crave peace, underscoring the theme that both too much and too little activity can affect well-being.
The discussion turns toward busyness, structure, and societal pressures to be constantly productive. They explore how being “always busy” can sometimes mask deeper emotions, but can also simply reflect a love of staying engaged. Nadia opens up about the looming weight of pre-med requirements, balancing passion with strategy, and navigating headspace consumed by future goals. Alyssa responds with reassurance from her own journey, reframing the process as focusing on meaningful steps rather than pure strategy.
The episode closes on the reminder that rest is just as essential as productivity, and that both fun and downtime have value in a healthy, sustainable lifestyle.
Takeaways
Noise and constant stimulation affect mental health more than we often acknowledge.
Social energy shifts over time — it’s normal to prefer quiet nights over partying, even in college.
Busyness can be both a coping mechanism and a fulfilling way of life, depending on intention.
Structure and routine can provide comfort, but flexibility and free time are equally important.
Pursuing big goals (like medical school) requires balancing strategy with genuine passion.
Rest and fun are not indulgences — they are critical for long-term well-being.
Chapters
0:10–3:05 – Dogs, Construction, and How Noise Shapes Mental Health
3:06–6:36 – Nadia’s Shift Away from Partying and Managing Café Work-Life Balance
6:37–8:11 – Alyssa’s Overstimulating Vegas Trip and Midlife Social Lessons
8:12–9:29 – Choosing Rest Over FOMO: Leaning Into Quiet Nights
9:30–14:32 – Busyness, Structure, and the Fear of Stillness
14:33–18:31 – Med School Goals: Strategy vs. Passion
18:32–20:43 – Balancing Co-op, Career Goals, and Future Planning
20:21–21:37 – Wrapping Up: Rest, Fun, and Social Chair Irony
Exploring Fitness and Pilates Philosophy
In this episode, Alyssa and Nadia dive deep into their philosophies around fitness, movement, and the complexities of the modern exercise industry. The conversation begins with Alyssa sharing her concerns about different teaching approaches in Pilates, specifically addressing the tension between her clinic's mindful, precise methodology versus the "push to failure" mentality popular in many fitness spaces.
Nadia shares her current fitness routine, including her work arrangement at CorePower Yoga that allows her affordable access to classes, her relationship with traditional gym workouts, and her strong aversion to running. The discussion evolves into a broader conversation about accessibility in fitness, touching on the recent social media debates around Pilates being perceived as exclusive or elitist.
The episode explores how both hosts have shifted their perspectives on exercise over time - moving away from body image-focused motivations toward viewing movement as essential self-care and mental health support. They discuss the irony of having to pay for movement that humans once got naturally through daily life, while emphasizing that the "best" exercise is simply whatever you'll do consistently and enjoy.
The conversation concludes with reflections on setting intentions during workouts and the importance of making fitness accessible to all body types and economic situations.
Takeaways
Different fitness philosophies serve different purposes: mindful, precise movement versus high-intensity "push to failure" approaches both have their place, but it's important to find what aligns with your goals and values.
The fitness industry's pricing can create barriers to accessibility, but creative solutions (like working at a studio for reduced membership costs) can help make movement more affordable.
Social media debates around fitness exclusivity, particularly with Pilates, highlight the need to actively make movement welcoming for all body types and economic backgrounds.
The "best" exercise routine is one you'll actually stick to and enjoy, rather than what looks most impressive or challenging to others.
Shifting focus from appearance-based fitness goals to movement for mental health, strength, and overall wellbeing creates a more sustainable relationship with exercise.
Setting intentions before workouts can transform exercise from a chore into a meaningful practice of self-care and mindfulness.
The irony of modern life: we now have to pay for the movement that humans once got naturally through daily survival activities.
Chapters
0:10-2:33 - Alyssa's Pilates Teaching Philosophy vs. "Push to Failure" Methods
2:41-4:48 - Nadia's CorePower Work Arrangement and Class Experiences
4:48-6:19 - Cost Barriers and Getting Your Money's Worth from Fitness
6:31-8:07 - College Budget Realities and Future Fitness Spending
8:07-11:00 - Social Media Debates: Pilates Exclusivity and Accessibility
11:00-12:15 - Making Movement Accessible to All Bodies and Backgrounds
12:16-15:10 - Nadia's Gym Routine and Dealing with Gym Intimidation
15:14-16:51 - Running Aversion and Forced Cardio with the Team
16:51-19:20 - Finding What Works: The Philosophy of Enjoyable Movement
19:20-23:29 - Shifting Perspectives: From Body Image to Wellness Focus
23:30-24:08 - Wrap-up and Exercise Motivation
The IUD Experience
In this episode, Alyssa and Nadia have an open and honest conversation about Nadia's recent experience getting an IUD (intrauterine device). The discussion covers everything from her decision-making process to the procedure itself and her recovery experience.
The conversation begins with Nadia explaining her motivation for choosing an IUD as her preferred method of birth control, citing her difficulty with remembering to take pills and preference for a long-term solution that doesn't require regular maintenance. She discusses the process of getting referred from her school's health center to an external OBGYN clinic in Boston, noting the long wait times for appointments.
Nadia shares details about choosing between different IUD options (hormonal vs. non-hormonal, and different brands within the hormonal category), ultimately selecting the Kylena which lasts for 5 years. The discussion touches on how the 2024 election results influenced her urgency to secure birth control access.
The conversation then shifts to the actual procedure experience, including Nadia's research process (including the mistake of checking TikTok for horror stories), the pain level during insertion, and her ongoing recovery with daily cramping and hormonal adjustments. Alyssa shares her own IUD experience from years ago, including some concerning interactions with a male practitioner and driving complications afterward.
The episode concludes with practical considerations like setting reminders for replacement and follow-up appointments for string checks.
Takeaways
IUD insertion appointments often have very long wait times, sometimes 4-5 months, making it important to plan ahead rather than needing immediate birth control access.
There are multiple IUD options available (hormonal and non-hormonal, with different duration periods), and doctors can help patients choose the best option during the appointment.
Social media platforms like TikTok tend to amplify negative experiences, which may not be representative of typical outcomes and can increase anxiety before medical procedures.
Pain experiences during IUD insertion vary widely between individuals, but the procedure typically lasts 5-10 minutes and pain subsides relatively quickly afterward.
Post-insertion side effects can include ongoing cramping, hormonal changes, early periods, and acne flare-ups as the body adjusts to the device.
Political climate and concerns about healthcare access can influence timing of reproductive health decisions.
It's important to set long-term reminders for IUD replacement (3-8 years depending on type) and schedule follow-up appointments for string checks.
Having a supportive healthcare provider and feeling comfortable with their gender and communication style can significantly impact the experience.
Chapters
0:09-1:24 - Introduction and IUD Basics
1:26-3:29 - Decision Making and Election Influence
3:34-5:10 - Choosing IUD Type and Appointment Process
5:19-6:17 - Wait Times and Healthcare Access
6:18-8:06 - Different IUD Options and Family History
8:07-10:26 - Preparation and Procedure Experience
10:31-12:15 - Recovery and Ongoing Side Effects
12:24-14:09 - Motivations and Peace of Mind
14:14-15:29 - Political Climate and Healthcare Access
15:33-16:18 - Effectiveness Timeline
16:20-19:28 - Alyssa's IUD Experience Comparison
19:37-22:09 - Follow-up Care and String Checks
22:23-23:07 - Current Side Effects and Hormonal Changes
Senior Year of College
In this episode, Nadia and Alyssa kick off Nadia's senior year of college with an in-depth discussion about the excitement and anxieties that come with being a fourth-year student.
The conversation begins with Nadia explaining her summer dialogue experience in Spain, where she completed her Spanish minor through a 5-week study abroad program. She reflects on how the change of pace was refreshing but also made her appreciate the structure of being back on campus.
The discussion then shifts to Nadia's current activities and commitments, including her new job at Greystone cafe, her final year of gymnastics as social chair, and the upcoming co-op application process. This leads into a deeper conversation about her top three worries as a senior: choosing the right co-op (clinical vs. non-clinical), managing her tendency to overcommit herself, and the general anxiety of not knowing if she's making the right choices.
Nadia and Alyssa explore the concept of creating your own path rather than following a predetermined track, using the metaphor of different routes from San Francisco to Los Angeles. The episode concludes with discussions about future living arrangements and plans to bring guests onto the podcast to help navigate senior year decisions.
Takeaways
Senior year brings a unique mix of excitement for new opportunities and anxiety about making the "right" choices for the future.
Study abroad experiences like Northeastern's dialogue program can provide valuable perspective and help students appreciate their home campus structure.
The pressure to choose between clinical and non-clinical co-ops reflects the broader challenge of figuring out career direction without having to commit permanently.
Many students struggle with overcommitting themselves when they have free time, leading to a cycle of self-judgment and overwhelm.
There's no single "right" path after college - like choosing different routes between cities, each path offers unique experiences and learning opportunities.
Taking a gap year after graduation is becoming more common and can be a strategic choice rather than a delay.
Living arrangements during extended college programs (4.5 years) present unique challenges, especially when considering expensive cities like Boston, New York, or San Francisco.
Chapters
0:10-1:01 - Welcome Back and Senior Year Introduction
1:02-3:04 - Spain Dialogue Experience and Summer Reflection
3:05-4:09 - Current Activities: Job, Gymnastics, and Co-op Applications
4:10-5:55 - Existential Crisis and Post-Graduation Anxiety
5:56-7:57 - Worry #1: Co-op Selection and Career Direction
8:08-9:19 - Worry #2: Overcommitment and Time Management
9:20-12:22 - Worry #3: General Anxiety and Creating Your Own Path
12:23-14:46 - Living Arrangements and Housing Challenges
14:47-16:18 - Future Podcast Plans and Guest Ideas
Summer Break: Looking Back, Moving Forward, and Summer in Spain
In this season finale of Papaya Talk Podcast, Nadia and Alyssa reflect on their podcasting journey together as they prepare to take a summer break. Nadia is approaching her fourth year of college, and they discuss the passage of time, her academic journey, future plans for medical school, and the value of their podcast conversations regardless of listener count. They also touch on college expenses like haircuts and nail care, the normalcy of graduating in 4.5 years versus 4, and Nadia's upcoming six-week study abroad program in Spain. The conversation highlights their close relationship and provides insight into the transitions young adults face as they navigate college and prepare for post-graduation life.
Takeaways
Value Beyond Metrics: Both Alyssa and Nadia find value in their conversations regardless of listener count, suggesting that authenticity matters more than popularity metrics.
College Experience Timeline: The episode documents Nadia's college journey, with both Nadia and Alyssa noting how quickly these formative years pass, despite being so impactful.
Educational Flexibility: Nadia's decision to take 4.5 years to graduate demonstrates the importance of following your own educational path rather than conforming to traditional timelines.
Transition and Growth: The conversation also reveals the emotional complexity of approaching major life transitions, with Nadia expressing both excitement and uncertainty about her final year of college and gap year plans.
Family Communication Model: Their candid conversations provide a template for healthy mother-daughter communication during pivotal life stages.
Future Planning: Nadia outlines her detailed path to medical school, showing thoughtful planning while acknowledging the value of taking time between undergraduate education and medical training.
Chapters
00:09 - Opening chat about haircuts, nails, and college expenses
02:18 - Reflecting on 93 episodes and podcast value beyond listener metrics
05:11 - Discussing previous guests in the podcast and future topics they want to discuss
05:59 - Nadia on her fourth year in college and the quick passage of college years and nostalgic reflections
08:16 - Nadia's 4.5-year graduation plan and gap year before medical school
14:35 - Social perceptions about traditional versus extended graduation timelines
16:43 - Future podcast format and Nadia's upcoming study abroad in Spain
18:36 - Closing thoughts on Spain program details and season wrap-up
When Mice Take Over: Boston's Unwanted Roommates
In this episode, Nadia and Alyssa compare living conditions in San Francisco versus Boston, focusing on urban challenges that residents face.
The conversation begins with discussing San Francisco's reputation and how news coverage often portrays it negatively, emphasizing homelessness and cleanliness issues.
The discussion then shifts to a specific city problem that Nadia is experiencing in Boston - a mouse infestation in her apartment. She details her experiences with seeing and catching mice, her landlord's inadequate response, and how the situation has affected her daily life. Nadia and Alyssa also touched on tenant rights and landlord responsibilities, concluding with a plan to potentially bring in an expert to discuss both the health implications of living with mice and tenant rights.
Takeaways
Media portrayal of cities like San Francisco often focuses disproportionately on problems like homelessness and drug use, which can create an exaggerated negative perception.
Urban living comes with specific challenges like pest control problems, which can be especially difficult for young renters to address.
Landlord responsiveness varies greatly, and many young renters may not be aware of their tenant rights when facing habitability issues.
Health concerns related to mice infestations (like exposure to droppings or potential diseases) add another layer of stress to rental problems.
Having a supportive third party (like a realtor) can help when communicating with difficult landlords, though ultimately it's the landlord's responsibility to maintain safe living conditions.
Chapters
0:10-1:57 - Introduction and San Francisco's Media Reputation
1:58-2:56 - Comparing Boston and San Francisco Living Conditions
2:57-5:42 - Mice Problem in Boston Apartments
5:43-8:12 - Dealing with Mice and Health Concerns
8:13-11:51 - Failed Attempts to Solve the Infestation
11:52-13:21 - Other Urban Living Challenges
13:22-15:56 - Landlord Responsibilities and Tenant Rights
Food for Thought
In this episode, Nadia and Alyssa welcome registered dietitian Kerry Blair, founder of Food for Fuel and known on Instagram as "The Gymnast RD." The conversation explores nutrition topics including orthorexia, the differences between registered dietitians and nutritionists, gut health trends, and vitamin supplementation.
Kerry offers evidence-based insights to help young adults navigate nutrition misinformation on social media and provides practical advice for developing healthy relationships with food and understanding when supplements are truly necessary.
Takeaways
Orthorexia is a form of disordered eating characterized by an unhealthy obsession with "healthy" eating that leads to restrictive behaviors and fears around food.
Social media significantly contributes to nutrition misinformation and orthorexic tendencies, with studies suggesting 25-30% of young adults may be struggling with orthorexia.
In the US, registered dietitians have extensive educational requirements (including a master's degree, clinical internship, and board certification), while "nutritionist" is an unregulated title.
Gut health is an emerging area of nutrition research, and many trendy gut health products lack substantial scientific evidence to support their claims.
Vitamin and mineral supplements should be taken based on individual needs determined by proper testing, as excessive supplementation can cause imbalances and health issues.
Chapters
00:00 - 01:41: Introduction and welcoming Kerry Blair
01:42 - 05:04: Kerry’s journey to becoming a dietitian and gymnastics nutrition
05:05 - 08:00: Explaining orthorexia and its prevalence among young adults
08:01 - 10:34: Social media's impact on nutrition trends and diet culture
10:35 - 15:45: Navigating nutrition advice and finding reliable information
15:46 - 19:33: The difference between registered dietitians and nutritionists
19:34 - 23:35: Discussion on gut health trends and probiotic products
23:36 - 33:20: Vitamin supplementation, regulation issues, and third-party testing
33:21 - 35:02: Closing thoughts on advocating for proper nutritional testing
From Screen to Scrubs
In this episode, Alyssa and Nadia Herrera discuss medical dramas, including "The Pit" and "Grey's Anatomy," and how Nadia’s interest in these shows influenced her desire to become a doctor. They explore how initial interests evolve into deeper motivations, particularly as the younger host contemplates medical school, gap years, and the application process.
The conversation focuses on finding one's path, embracing different timelines, and seeking guidance from those who've already completed the journey.
Takeaways
Initial interests (like TV shows) can spark career paths, but real-life experiences help develop deeper motivations.
Taking a gap year between undergraduate studies and medical school can provide valuable experience and clarity.
Everyone's educational and career journey is different - there's no single "right" timeline.
Seeking advice from people who've already completed a similar path can provide valuable insights.
It's beneficial to focus on one thing at a time rather than dividing attention between multiple priorities.
Chapters
00:00 - 01:55: Introduction and discussions about hospital dramas
01:56 - 04:34: Comparing "The Pit" to "Grey's Anatomy" and other medical shows
04:35 - 07:33: How TV shows influenced career aspirations in medicine
07:34 - 10:08: Developing deeper motivations beyond initial interests
10:09 - 13:18: Considering a gap year before medical school
13:19 - 16:43: Benefits of being around like-minded peers and seeking advice
16:44 - 19:29: Specific questions about MCAT timing and gap year experiences
19:30 - 21:28: Closing thoughts on seeking guidance and continuing TV discussions
Digesting Nurition Advice
In this episode, Alyssa and Nadia Herrera discuss modern food trends, gut health, and the impact of social media on eating habits. They explore how nutrition messaging has evolved over generations, from the low-fat craze of the past to today's protein-focused and gut health movements.
The conversation also dives into the dangers of social media influence on eating behaviors, including orthorexia (an obsession with "clean eating") and the rise of influencer-driven food trends. With brands, influencers, and celebrities pushing supplements and diet advice, how do we know what’s actually healthy? Alyssa and Nadia reflect on the importance of critical thinking, balanced nutrition, and learning to trust your own body.
Takeaways
Nutrition trends have drastically changed over generations, from low-fat diets to high-protein and gut health obsessions.
Social media heavily influences eating behaviors, often promoting extreme or unrealistic food choices.
Orthorexia is an eating disorder that involves an obsession with only eating "clean" or "healthy" foods.
Many influencers lack actual nutrition expertise but still shape public perceptions of food and health.
Gut health is an important topic, but it's often over-marketed in ways that may not be backed by science.
Food trends are constantly changing, making it confusing to determine what’s actually beneficial.
There’s no one-size-fits-all approach to healthy eating—what works for one person may not work for another.
The rise of celebrity and influencer-branded supplements raises concerns about quality, effectiveness, and trust.
Brands specifically target younger generations, making it harder to separate marketing from real science.
The best approach? Take in expert-backed information, but ultimately trust how your own body feels.
Chapters
00:10 – Catching Up: Weekend Plans & College Life
01:55 – What Does "Healthy Eating" Mean to You?
02:44 – How Nutrition Messaging Has Changed Over the Years
03:42 – The Influence of Social Media on Diet & Health Trends
06:02 – Orthorexia: When "Clean Eating" Becomes Harmful
08:47 – The Rise of Influencer-Driven Food Trends
09:58 – The Psychological Impact of Social Media on Eating Habits
11:24 – Gut Health: Science vs. Marketing
12:16 – How to Filter Nutrition Advice & Listen to Your Body
12:36 – Final Thoughts & Takeaways
Mom + Daughter Communication Tips with guest Alta-Grace Tan, PsyD
In this episode, Alyssa and Nadia welcome special guest Alta-Grace Tan, a licensed clinical psychologist specializing in anxiety, depression, mood disorders, and family relationships. Together, they dive into the evolving dynamic between parents and their adult children, discussing the challenges of communication, independence, and setting healthy boundaries.
The conversation covers how parents can support their kids without overstepping, why young adults still turn to their parents for advice, and how to maintain closeness despite different lifestyles and time zones. With humor, real-life stories, and expert insights from Grace, this episode is a must-listen for anyone navigating the transition from childhood to adulthood within their family.
Takeaways
Parent-child dynamics evolve as kids transition into adulthood.
Many young adults still turn to their parents for advice but struggle with balancing independence and reliance.
Time zones, schedules, and life responsibilities can make communication between parents and kids more challenging.
Parents often feel the urge to immediately solve their child’s problems, but sometimes, kids need space to figure things out.
The shift from dependence to independence requires mutual understanding and trust.
Parents can help by using "I" statements instead of judgment to keep conversations open and supportive.
Every family has a different communication style—some talk daily, while others check in monthly, and that's okay.
Setting healthy boundaries is key to maintaining a strong relationship without overstepping.
Shared experiences—whether traveling together or co-hosting a podcast—help maintain closeness despite different lifestyles.
Love and support don't always mean agreement; it’s about being there, even when perspectives differ.
Chapters
00:10 – Introducing Guest: Psychologist Alta-Grace Tan
01:12 – The Struggles of Parent-Child Communication in Adulthood
02:42 – Finding Balance Between Independence & Seeking Advice
06:15 – Why Parents Feel the Need to Solve Every Problem
09:01 – How to Offer Support Without Overstepping
12:00 – The Role of Boundaries in Parent-Adult Child Relationships
14:23 – Using "I" Statements to Prevent Conflict
17:26 – The Importance of Shared Experiences in Maintaining Closeness
21:57 – How Often Should Parents & Kids Communicate?
24:30 – Navigating Different Expectations for Communication
27:41 – Final Thoughts & Advice for Strengthening Relationships
Here is the website where you can request an appointment with Dr. Tan:
The Biological Clock vs. Life Plans When Is the Right Time for Love & Family
In this special Valentine’s Day episode, Alyssa and Nadia dive into modern dating, hookup culture, and the pressures of long-term planning. They discuss the challenges of finding real connections in the age of dating apps, the reality of being surrounded by couples, and the difference between casual dating and intentional relationships.
The conversation also explores long-term life planning, including the struggles of balancing career goals, relationships, and the pressure of starting a family by a certain age. Nadia reflects on her evolving perspective on med school, motherhood, and the ticking biological clock, while Alyssa reminds her that life is unpredictable and not everything can be planned.
Through humor, honesty, and a little manifestation, this episode is a heartfelt and relatable conversation about love, timing, and letting go of control.
Takeaways
Hookup culture and dating apps make it harder to find long-term relationships.
Many young people feel pressure to have a relationship timeline but realize life doesn’t always go as planned.
Dating apps encourage quick judgment, making it harder to build connections organically.
Surrounding yourself with couples can make being single feel isolating.
The desire to balance career, relationships, and family planning adds additional stress.
Med school, residency, and career ambitions often push back personal life goals like marriage and children.
The pressure of the biological clock is real, but options like egg freezing exist.
Some things in life require manifestation and effort, but others need to happen naturally.
Letting go of rigid plans can open up unexpected opportunities.
At the end of the day, love happens when you least expect it!
Chapters
00:10 – Valentine’s Day & The Love-Hate Relationship with the Holiday
01:03 – The Challenges of Dating in College & Hookup Culture
02:42 – Dating Apps: Do They Help or Hinder?
04:06 – The Struggles of Being Surrounded by Couples
06:15 – The Pressure to Plan Life & Relationships Perfectly
08:50 – Balancing Med School, Motherhood & The Biological Clock
12:00 – The Science of Fertility & The Reality of Family Planning
14:23 – Manifestation vs. Letting Go of Control in Life & Love
15:26 – Final Thoughts: Trusting the Journey
Peanut-Drama Free
In this recent episode, Alyssa and Nadia dive into the realities of living with food allergies, the psychological impact of growing up with dietary restrictions, and the balance between caution and fear.
Nadia reflects on her lifelong peanut allergy and how it has shaped her habits, choices, and perspectives. The conversation explores generational differences in how allergies are managed, the environmental factors contributing to rising food sensitivities, and the idea of desensitization treatments.
Alyssa also touches on trauma-informed healthcare—how medical professionals can empower patients rather than instill fear, especially when dealing with chronic conditions.
Takeaways
Growing up with food allergies influences daily habits and social interactions.
Attitudes toward allergies vary between generations—past generations had fewer restrictions but less awareness.
Environmental factors may play a role in the rising prevalence of food allergies.
Allergy testing can be a double-edged sword—some prefer not knowing if they have additional sensitivities.
Psychological effects of food allergies include hyper-awareness, social stigma, and even humor as a coping mechanism.
People with allergies often develop personal risk tolerances—some avoid all traces of allergens, while others take minor risks.
Trauma-informed healthcare focuses on educating and empowering patients rather than instilling fear.
The medical system can discourage patients from seeking care due to overwhelming lifestyle change recommendations.
Healthcare providers should help patients make informed choices without making them feel powerless.
Finding a balance between caution and living life fully is key for those managing chronic conditions.
Chapters
00:09 – Introduction: Talking About Allergies & Health
01:16 – Growing Up with a Peanut Allergy
02:42 – How Risk Tolerance Varies Among Allergy Sufferers
05:34 – The Dangers of Travel with Food Allergies
07:21 – Generational Differences in Managing Allergies
09:17 – Choosing Not to Get Retested: The Fear of More Allergies
12:42 – Could There Be a Cure for Food Allergies?
15:09 – The Psychological & Social Impact of Allergies
18:07 – The Role of Environmental Factors in Rising Allergies
21:37 – Trust & Fear in Healthcare: How It Affects Patients
24:22 – Trauma-Informed Care: A Better Way to Approach Health
Why Can't We Talk Like Friends
In this latest episode, Alyssa and Nadia have an honest and reflective conversation about mother-daughter communication—the challenges, the evolution, and the deep desire for mutual understanding.
Alyssa expresses her hope for open communication that lasts into the future, while Nadia shares her struggle with seeking approval and balancing independence. They explore how cultural expectations, personality differences, and life transitions (like going to college or becoming a parent) shape the dynamic between mothers and daughters.
The episode also touches on whether a mother-daughter retreat could help strengthen relationships, and what it means to truly support one another without judgment.
Takeaways
Mother-daughter communication is complex and evolves with life stages.
Seeking parental approval is natural but can be challenging to navigate as independence grows.
Cultural influences and personality differences shape family communication styles.
Open conversations can strengthen relationships, but sometimes oversharing can cause anxiety.
There’s a fine line between offering support and unintentionally making someone feel judged.
Different siblings can have completely different communication styles, even within the same household.
Life transitions, like college or becoming a parent, can shift how mothers and daughters relate to each other.
Some adult children talk to their parents daily, while others rarely check in—there’s no “one size fits all.”
A mother-daughter retreat could be a way to foster understanding, but timing and willingness matter.
The goal isn’t to be perfect communicators, but to respect and support each other through all stages of life.
Chapters
00:09 – The Podcast Hijack: Talking About Mother-Daughter Communication
01:00 – Navigating Open Conversations Without Feeling Judged
02:42 – Seeking Approval: A Natural Yet Challenging Dynamic
04:16 – How Should Parents Support Without Overstepping?
06:02 – Oversharing vs. Keeping Boundaries in Family Relationships
09:51 – Sibling Communication Styles: How They Differ Within a Family
10:46 – Generational Differences in Parent-Child Conversations
12:23 – The Future of Mother-Daughter Bonds: Will It Change?
13:38 – Could a Mother-Daughter Retreat Strengthen Relationships?
15:32 – The Transition from Seeking Parental Input to Self-Trust
17:26 – The Balance Between Asking for Help & Learning Independence
18:25 – When Do Parents and Children Become “Peers”?