Richard Sutton is the founder of The Performance Code and Director of SuttonHealth.

He works with listed companies, executive teams, and entrepreneurs to build resilience and performance in demanding environments. He led performance strategy for a winning Olympic team, advised former world No. 1 tennis players, Olympic champions, and Springbok rugby captains, and lectured in postgraduate health sciences for 15 years. A best-selling author of Stressproof, The Stress Code, Thrive, and Shift Happens (2025), Richard also pioneered the world’s first genetic panel for sustainable performance and created The Stress Code app to measure resilience in business.

In today's episode, I sit down with stress expert and author Richard Sutton to unpack the truth about stress - what it actually is, why we misunderstand it, and how our perception of stress can radically shape the way our mind and body respond to difficult situations. We explore the difference between healthy stress and chronic stress, why prolonged overwhelm takes such a toll on us, and how living in a constantly stimulated digital world impacts our nervous systems.

Most importantly, this conversation is filled with practical, real-life tools for navigating stress in different moments of life - whether you’re dealing with acute overwhelm in the moment or long-term chronic stress. A powerful and deeply relevant conversation for any young woman trying to stay grounded, strong, and emotionally healthy in today’s world.

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️

Rav Dov Ber is a Torah Lecturer, Author and Host of the Rav Dov Ber Cohen Podcast

In today's episode with Rav Dov Ber Cohen, we discuss why the desire to get validation from boys is so strong, can you really be just friends with a guy, how to know what your boundaries are, the key ingredient to upholding your standards before you get married.. and much more!

To connect or learn more from Rav Dov Ber Cohen: https://www.rabbidovber.org/

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️

Shua is a Licensed Master Social Worker (LMSW) and Co- host of the Jewish Teens Talk Podcast

In this episode, Shua and I dive into the reality of being a frum young woman in today’s internet age - the opportunities, the challenges, and the exposure that comes with it.

We address the question of whether it is actually possible to find a healthy balance with social media, movies, and TV, and how to navigate this space while staying aligned with your values.

We explore the feeling of being “stained,” after seeing inappropriate content, and the tension of not being ready to completely cut yourself off from the internet, while also not wanting to be a passive consumer of whatever shows up on your screen.

Most importantly, we talk about how to reconcile that space in a real, grounded, and growth-oriented way.

This is an honest, nuanced conversation about raising your standards, understanding yourself, and building a relationship with media that actually reflects who you want to be.

To listen to The Jewish Teens Talk Podcast:

https://open.spotify.com/show/6MvBD2sQ7em92vOsdRBmZh?si=rcANj0QaQOiUvDAWRnbsig

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️

Rachel Goodman is a Registered Dietitian Nutritionist, Public Speaker, and Mom of 4

You can connect with Rachel on instagram @dietitian.rachelgoodman and learn more about her coaching services & online programs at rachelgoodnutrition.com

Chapters:

(00:02:03) Who is Rachel Goodman?

(00:03:26) Feeling guilty and out of control around food

(00:07:12) Rachel Goodmans experience with food during Sem in Israel

(00:12:40) Step #1 - Are you ready to change?

(00:15:3) Is what you have done until now working?

(00:19:33) The importance of eating enough

(00:29:08) The truth about binge eating

(00:32:56) Theres no such thing as perfect eating

(00:36:54) Why you don't have to earn your food

(00:40:55) What makes something healthy vs unhealthy?

(00:43:38) Unpacking food rules

(00:47:26) Getting to the bottom of what is stressing you out around food

(00:50:26) The psychological effect of food

(00:54:17) Stressing about eating sugar

(01:01:11) Needing praise and being seen as special

(01:05:01) It's not healthy to starve yourself

(01:11:03) When is enough enough for you?

**

Links Mentioned:

• Website: rachelgoodnutrition.com

• Free eGuide: 3 Steps to Stop Feeling Out of Control with Food https://rachelgoodmanrd.kartra.com/page/7NG39

• Free eGuide: Believable Body Image Healing Guide, how to reframe your negative thoughts into deep healing our mind will believe https://rachelgoodmanrd.kartra.com/page/OVT108

• Instagram: instagram.com/dietitian.rachelgoodman

• Podcast: More Than What You Eat (can also be found on her website and itunes) https://open.spotify.com/show/4qJ8G2ozVlSjcoMOjIFRyS?si=3284aca02b504bf9

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting❤️

Adina, known as the "Now-Jewish Nanny," is a social media influencer and classically trained opera singer

I’m so excited for you to hear this AWESOME conversation with Adina!!

We talk all things Seminary, Peer pressure, CHOOSING Torah, Religious OCD, What FFBs take for granted and SO. MUCH. MORE!

Don’t forget to Subscribe to the On your Own Podcast so you never miss an episode 🙌

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️

Chevy Friedman is a social worker and personal development coach who is on a mission to help Jewish women feel more alive, energized, and grounded in their everyday lives.In this weeks episode

Chevy teaches us SUPER PRACTICAL tools you can implement TODAY to start feeling better about yourself and your life & stop feeling stuck in your current circumstances that aren't working for you. Get ready to learn about Pattern recognition, The circle of control, The mood metre, how to actually 'sit' with your emotions, and so so much more. Enjoy!!

Chapters:

(00:02:00) Chevys mission in her work

(00:10:24) The difference between pain and suffering

(00:14:24) The problem with thinking we shouldn't have problems

(00:19:44) Your emotional Home

(00:25:52) Your circle of control

(00:35:05) How to stop judging ourselves

(00:43:22) Don't wait for things to get really bad to reach out for support

(00:46:42) Practicing tools when things are going well

(00:54:11) Building healthy habits

(00:58:57) How am I interpreting my current situation?

(01:06:40) choose your hard

(01:12:11) This is just a moment in time

To get in touch with Chevy:

Website: https://chevyfriedman.com/home

Number: 347-889-1389

Email: Chevy@chevyfriedman.com

Instagram: @chevyfriedmanwellness

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️

Miriam Shurpin, MS, RD, CDN works as a Registered Dietitian - Nutritionist in Pomona NY.

In todays episode, Miriam shares practical insights on how to navigate the complexities of self-care, emphasizing the need to identify what we truly want for ourselves. She discusses the common misconceptions surrounding weight loss and the detrimental effects of focusing solely on weight as a measure of health. The episode culminates in a discussion about the societal pressures that often cloud our judgment and the importance of self-awareness in making informed choices about our health and well-being.

Miriam can be contacted at 347 480 1670, rd@miriamshurpin.com - in person and telehealth consultations

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️

Sashi is a Positive Mindset Coach, Author and Lecturer.

In this episode, Sashi and I explore how your thoughts shape your emotions and the energy you bring into the world. We talk about bad moods, the struggle to make decisions, and practical ways to use your mind to feel better—so you can reconnect with yourself and attract the life you want.

To work with Sashi: eft.refael@gmail.com

Timestamps:

(00:04:12) How Sashi got into Coaching

(00:13:30) What is energy, really?

(00:21:35) How to hear your inner voice

(00:24:43) The importance of a vision

(00:27:17) You have the power to choose your thoughts

(00:29:58) How to deal with unhelpful thoughts

(00:33:34) The brain does not know real from imagined

(00:39:)4) Your life becomes what you think about

(00:43:57) Dealing with bad moods

(00:47:32) How does EFT work?

(00:52:28) Sashi's advice to her younger self

I would love to hear from you!

Connect with me on insta or email: onyourownpodcast@gmail.com

@esther_shemtov

To sign up for the On your Own Newsletter, click here https://www.onyourownpodcast.com/about

See you next week, and in the meantime, Happy Adulting ❤️