10 Seconds To Air

10 Seconds To Air

We are constantly communicating. How well we do it has a significant impact on our success and happiness. From the moment we wake up until we go to sleep, we are sending emails and texts, giving presentations, talking to loved ones and co-workers, and interacting with our surroundings. In this podcast, the globe’s top achievers and experts reveal their communication hacks and what goes through their mind 10 seconds before a big moment. 10 Seconds to Air host Alita Guillen brings her curiosity and common sense to each episode. Her fun and relaxed style makes you feel as though you are in the room and leads to an informative conversation that is both inspiring and thought-provoking. For more information: https://linktr.ee/alitaguillen

Episodes

How to Build a Healthy Relationship With Your Kids with Dr. Koraly Pérez-Edgar

November 5, 2025 • 76 mins
Raising children is multifaceted. The goal for many of us is to raise resilient well-adjusted children who contribute to society in a meaningful way and to have a good adult relationship with them. But there are ups and downs and challenges from infancy to adulthood. How we as parents navigate those times impacts our child’s ability to bounce back from a setback and the relationship we have with them once they are adults. In this e...
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Three Keys To Equality at Home with The "Fair Play" Game with Eve Rodsky

October 14, 2025 • 82 mins
What if equality at home could change everything from our health to our happiness? In this episode, Alita Guillen sits down with Eve Rodsky, Harvard-trained lawyer, New York Times bestselling author, and creator of Fair Play, the system reimagining how couples divide domestic labor.

Eve shares how one “blueberries breakdown” became a turning point that inspired her to treat the home like our most important organization. Together, th...
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The Keys To Taking Charge of Your Wellness with Dr. Kelli Harding

October 1, 2025 • 57 mins
What if the secret to better health isn’t just in medicine, but in connection and kindness? In this episode, Alita Guillen sits down with Dr. Kelli Harding: psychiatrist, Columbia University professor, and author of The Rabbit Effect: Live Longer, Happier, and Healthier with the Groundbreaking Science of Kindness.

Together, they explore how compassion, connection, and everyday relationships directly shape our health and longevity. D...
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Resilience, empathy, and reform with Flikshop CEO Marcus Bullock

September 16, 2025 • 52 mins
At 15 years old, Marcus Bullock was sentenced to eight years in a maximum-security prison. What could have been the end of his story became the beginning of something transformative. Thanks to his mother’s relentless love—sending him daily letters and photos—Marcus not only survived but found purpose. Today, he’s the founder and CEO of Flickshop, a tech company connecting incarcerated people with their families, and the leader of t...
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How to Talk About Racism and Get Comfortable With Uncomfortable Topics with Sara Blanchard

July 10, 2025 • 52 mins
Talking about race, identity, or politics used to be a step toward progress. Lately, it can feel like a landmine. How do we navigate that shift without staying silent—or getting canceled? In this episode, Alita Guillen sits down with Sara Blanchard: TEDx speaker, life coach, co-author of Dear White Women: Let's Get (Un)comfortable Talking About Racism, and co-host of the podcast What Do You Mean By That?

Together, they unpack what i...
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How Women Win in The Workplace with Kweilin Ellingrud

June 10, 2025 • 38 mins
From academic achievement to workplace roadblocks—why do women lose ground after graduation? McKinsey’s Kweilin Ellingrud joins Alita Guillen to break down the data and offer actionable strategies for women navigating their careers. From the broken rung to experience capital, bold moves to bias, this episode tackles the real challenges—and the opportunities—that define a woman’s path at work.
Kweilin shares:

  • Why women fall behind...
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Transcript

How To Stop Saying “Yes” When We Really Mean “No” with Dr. Sunita Sah

June 3, 2025 • 45 mins
Have you ever said yes when you meant no?

Whether it’s nodding along with a doctor’s recommendation, going along with your boss, or staying silent in a meeting—most of us are guilty of complying when our gut says to speak up.

In this episode, organizational psychologist and Cornell professor Dr. Sunita Sah breaks down the powerful psychological forces behind why we comply—and how we can learn to defy. From her research on “insinuatio...
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Transcript

Free The Mind and Reclaim Your Resilience with Emma Seppälä

May 28, 2025 • 43 mins
The quality of our life depends on our state of mind. We could be on a beach and feel unhappy or be stuck in traffic and be content and joyous. The difference is our state of mind.In this podcast, Yale Professor and Author Emma Seppala shares the research and secrets to stop the destructive self-talk and reclaim our resilience and power.

Free The Mind Documentary Sattva Lifehttps://www.emmaseppala.com



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Transcript

High on Life and Back in The Ring With WWE’s Lilian Garcia

May 21, 2025 • 47 mins
She’s back!WWE’s in-ring announcer Lilian Garcia is a force of energy. She’s been using her voice for more than 2 decades in the world of wrestling, and is the first woman to be the ring announcer in all of combat sports.

In this podcast, she talks about the ups and downs in and out of the ring, and shares her mindset that keeps her going.

Now, back with the WWE, she’s slated to be the ring announcer for Saturday Night’s Main Event o...
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Transcript

How Everyday Communication Matters To Your Well-Being with Andy Merolla and Jeffrey A. Hall

May 9, 2025 • 54 mins
We are constantly moving in and out of interactions, but are they quality connections? In this podcast, Communication Professor Andy Merolla, University of California Santa Barbara and Communications Professor Jeffrey A. Hall, University of Kansas discuss why the quality of our everyday communication has a direct correlation to our health. In their new book Social Biome: How Everyday Communication Connects and Shapes Us, they ident...
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Finding Success with ‘Wild Courage’. Owning Your Weird, Shameless, and Bossy Self with Jenny Wood

April 16, 2025 • 41 mins
Stop following the rules and be weird, ruthless, and bossy. That’s the message from Jenny Wood, a former Google executive who approached a stranger on a train because she thought he was handsome. That man later became her husband. This former executive says too many people are being held back because they are afraid to be bossy, shameless, and weird. In this podcast and in her book, Wild Courage, she talks about her unconventional ...
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Inner Excellence: The Path To A Winning Mindset In All Aspects Of Life with Jim Murphy

April 3, 2025 • 53 mins
Jim Murphy wrote Inner Excellence a book about performance and living your best life. The book was published 15 years ago; However, it has recently become a NYT best seller and reached a record number of sales on Amazon.This all came after NFL’s Wide Receiver AJ Brown was spotted reading Inner Excellence on the sidelines during a game in January and then again during the Superbowl. Brown went on to score a touchdown and lead the Ea...
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Transcript

Relationship Happiness: How to Navigate Life’s Challenges and Find the FUN with Howard Markman

March 18, 2025 • 50 mins
All relationships have ups and downs. It’s not those differences that matter, it’s how those conflicts are resolved that makes a relationship a success.In this episode, Howard Markman, PhD, an internationally renowned relationship therapist, professor and author, dives into his latest research on what it takes to have the best possible relationship with your significant other. He talks about how to maintain fun, intimacy, navigate ...
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Transcript

The Science of Good Conversation with Alison Wood Brooks

March 13, 2025 • 51 mins
Alison Wood Brooks is a renowned behavioral scientist, professor at Harvard Business School,and the author of Talk: The Science of Conversation and The Art of Being Ourselves.

Her work focuses on the psychology of conversation, emotion, and behavioral decision-making. In this podcast, she dives into the intricacies of good conversation and negotiation. What makes someone a good conversationalist? Why do so many people hate “small ta...
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Transcript

Courage and Communication For 9-11 Pilot Beverley Bass

January 30, 2025 • 37 mins
Captain Beverly Bass was one of the first female pilots for American Airlines. On the morning of 9-11, she was flying her crew and passenger on a 777 from Paris to Dallas when she received the call to land in Gander, Canada. The veteran pilot says she knew something was wrong because a pilot is never given an order to land. She was number 36 of 38 planes that would land there that day. She parked inches from other planes. For 28 ho...
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Finding Meaning and Purpose in Life with Michael Steger, PhD

January 21, 2025 • 71 mins
Finding meaning and purpose in life can be tough at times, especially when the world around us seems chaotic.  It’s easy to question what our purpose is or if what we do at work, and at home means anything. There are things that you can do to help to find meaning and purpose.In this episode, the Founding Director of the Center for Meaning and Purpose at Colorado State University and Psychology Professor Michael Steger, PhD. shares ...
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How To Build A Good Life with Lorraine Besser, PhD.

January 16, 2025 • 49 mins
What does it mean to have more “interesting” in your life? Why is it better to seek “interesting” instead of happiness?

In this episode, Alita speaks with Philosopher, Author and Middlebury University Professor Lorraine Bessler, PhD. about the tools to have a good life. Bessler defines and shares her research on fulfillment, richness, happiness, and interesting. Her latest book is, The Art of Interesting: What we miss in our  pursui...
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Simple Sophistication is Happiness with Chef Brooke

December 17, 2024 • 35 mins
Food is a delicious key to happiness, especially when it’s done with fresh vegetables and shared with loved ones.Professional Chef Brooke Williamson has worked in some of the most prestigious restaurants, from Daniel in NYC to MIchael’s in Santa Monica. She has cooked under pressure on television to win Bravo’s ‘Top Chef’ and Food Network’s ‘Tournament of Champions’. She is a ‘Titan’ on “Bobby’s Triple Threat”, and has recurring ap...
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How To Be A Likeable Badass with Alison Fragale

December 11, 2024 • 51 mins
Women need two things to be “a likeable badass,” status and power.Alison Fragale, PhD is an organizational psychologist. She is a professor at the University of North Carolina Chapel Hill Business school, and the author of the best-selling book, Likeable Badass, How Women Get The Success They Deserve.In this episode, Fragale shares her research and tells us what to do to become a likeable badass.
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High Achievers and The Tools To Keep Calm with Dr. Mary Anderson

November 20, 2024 • 71 mins
Wouldn’t it be great if you could achieve all you want in life without  feeling overwhelming stress and anxiety?   Being a high achiever can be full of wins but it can also never feel like it's enough. High achievers seem to be constantly pushing yet they rarely feel content with their accolades. There’s always more to be done! In this podcast, Clinical Psychologist Mary Anderson, PhD. says you can do it all and be happy if you kno...
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