The Mindful Journey

On the Mindful Journey podcast, host Sana sits down with business veteran and author Rich Ashton to explore how mental and physical fitness can reshape your life direction, especially during the holiday reset season. This is a practical conversation about small habits that create big long-term shifts.

If you are a founder, leader, or high performer feeling stretched, behind, or stuck in survival mode, this episode gives you...

In this episode of The Mindful Journey Podcast, host Sana sits down with Nic Scogna to unpack what “being triggered” really means and why it often has less to do with the present moment and more to do with your emotional history. Nic shares insights from the Self-Awareness Formula (SAF), a system developed by his parents, focused on mapping how past experiences shape today’s automatic reactions.

This episode is for anyone w...

In this episode of The Mindful Journey, host Sana sits down with longevity specialist and functional diagnostic nutrition practitioner Alejandra Garcia to explore a grounded idea: your body responds to the signals you send daily, thoughts, stress, sleep, food, and connection.

This conversation is for anyone (especially women) who feels “I’m doing everything right, but I still feel off.” You’ll hear why women need a differen...

In this episode of The Mindful Journey, host Yusuf sits down with Caleb Matthews to unpack a deceptively simple word that can change everything: willingness. They explore why so many people assume purpose is for “someone else,” and how fear, self-doubt, and identity stories quietly keep us playing small.

This conversation is for anyone who feels called to more but keeps waiting to feel ready. You will walk away with a groun...

If “the body keeps the score,” who’s actually writing it—your mind, your spirit, your environment, or something you haven’t fully faced yet? In this reflective conversation on the Mindful Journey Podcast, host Sana explores that question with Stan Kurtz, founder of Quantum Research, through the lens of grief, purpose, and what Stan believes he’s observed in the body.

Stan shares how his mother’s death and his son’s autism diagnosis...

In this The Mindful Journey episode, host Yusuf Khan gets real about a performance killer that’s socially normal but physiologically expensive. Alcohol can quietly sabotage body recomposition by wrecking sleep quality, disrupting hormones like testosterone, increasing belly fat, and driving cravings that undo “clean eating” and training consistency. Guest Clifford Stephan, founder of Booze Vacation, shares how high performe...

On The Mindful Journey Podcast host Sana sits down with Athina Krol to make intuition usable. Not mystical fluff. Real-world signal detection for mental clarity, emotional balance, and daily decision-making when your brain wants to spiral. Athina breaks down how intuition often shows up through emotions, body sensations, and sudden inner instructions. Then she draws a clean line between intuition and the survival brain so you can s...

If your career looks fine on paper but feels off in real life this episode is your reset button. Sana and career strategist Siena Dean break down what “off track” actually means. boredom vs burnout vs misalignment vs money stress vs chasing external validation. You will learn how to run a quick career audit, spot the real root cause and make smart moves without blowing up your life. Expect practical career coaching, mindset reframe...

In this The Mindful Journey episode host Sana sits down with leadership strategist and author Jim Carlough to break down a practical leadership model built for founders, managers, and high-pressure teams. The conversation unpacks why companies keep promoting technical top performers into management without real training, then act surprised when trust breaks, morale dips, and turnover spikes. Jim explains how his Six Pillars...

On The Mindful Journey Podcast, host Sana sits down with Mark Burnett to unpack a raw story of living with Parkinson’s and Alzheimer’s risk after being born at Camp Lejeune, a Marine base later linked to contaminated water. Mark shares what it felt like to hear a non-reversible prognosis, how his “programmer mindset” pushed him into deep research, and how mindfulness became practical for him. Not just meditation, but track...

On The Mindful Journey, host Sana gets real about the woman who is holding everything together. Kids, jobs, no backup, constant pressure, zero margin. Guest Kristen Crabtree, author of Be The You, That’s More You Than You Have Ever Been and creator of Paramore Paradox, breaks down what self-care looks like when life is already maxed out. Not the aesthetic version. The survival version. You’ll hear practical micro-tools for overwhel...

On this episode of The Mindful Journey with host Sana, Pastor Alex Horton unpacks a raw and honest faith journey. He moves from childhood bullying, distrust in God and deep mental health struggles to a sense of calling into ministry and pastoral leadership. This conversation speaks directly to listeners wrestling with faith deconstruction, identity, anxiety and purpose in an always-online world.

Alex shares how moments of intense d...

In this episode of The Mindful Journey by Healthy Mind by Avik, host Sana sits down with Judy Gaman, CEO of Executive Medicine of Texas, award winning author and host of the Stay Young America podcast, to talk about what real longevity actually looks like in everyday life. 

Judy shares what she learned from interviewing and befriending centenarians, including Lucille Fleming, and how their habits, mindset and faith created long liv...

On this episode of The Mindful Journey, host Sana cuts through the wellness noise and tackles a hard question. Why are so many high achieving women still burned out even though they meditate, journal, and breathe on cue. Somatic leadership coach Rachel Korb breaks down why mindfulness alone is not enough if we ignore the menstrual cycle, the nervous system, and the unique 28 day infradian rhythm that shapes female energy, fo...

In this episode of The Mindful Journey, host Sana sits down with AI innovator and founder Stephanie Sylvestre to unpack a hard question. Is AI pulling us away from presence, or can it actually expand our capacity for mindfulness and human connection.

Stephanie breaks down how AI, when used with intention and moderation, can free up time, reduce anxiety, and help people organize their thoughts so they feel more confident, cap...

On this episode of The Mindful Journey with host Sana, Cyndee Dhalai unpacks what mindfulness actually looks like when life does not get better on cue. Rejected by family for marrying the person she chose, told she should have died instead of a loved one, flatlined multiple times, allergic to almost every medication, and spending over a decade in a wheelchair. Cyndee has lived the kind of story people label a miracle from the outsi...

In this episode of The Mindful Journey, host Sana breaks down the truth behind mindful leadership in the trades. This isn’t about soft talk. It’s about clarity, presence, accountability, and emotional intelligence that keeps teams stable when pressure spikes. Guest Traci Austin, founder of Elevated Talent Consulting, unpacks why leaders struggle with self-awareness, why empathy without accountability backfires, and how mindful lead...

This episode of The Mindful Journey cuts through the noise around self-healing. We talk strategy. We talk alignment. We talk about why you keep circling the same patterns even after doing all the “right” things. Alexander Dunlop and Viki Scudiery break down the Source Cards system, explaining how a simple 52-card deck can function like a data-driven blueprint for your emotional patterns, relationships, and life lessons. This conver...

In this episode of The Mindful Journey, host Sana talks with registered nurses turned holistic healers J'Nai Danielle Zugates and Stephanie Thorpe, co-founders of The Meraki Way / Meraki Functional Reset. They unpack how chronic stress, long COVID, autoimmune symptoms and emotional overload show up as inflammation, gut issues, exhaustion and so called mystery pain that standard tests often miss.

Drawing on functional testing, nervo...