Change Wired
Change Wired: change in days - not in years! ย If you are the kind of person who wants to explore the edges of your potential, while living your most extraordinary life, feeling, looking, doing your best, driven by impact beyond yourself - you'll love this pod!Change Wired is your new favorite podcast for practical, science-based insights into personal growth and change of behavior, ๐ป๐ฎ๐๐ถ๐ด๐ฎ๐๐ถ๐ป๐ด ๐ต๐ฒ๐ฎ๐น๐๐ต, ๐ฐ๐ฎ๐ฟ๐ฒ๐ฒ๐ฟ, ๐น๐ถ๐ณ๐ฒ ๐ฎ๐ป๐ฑ ๐ฏ๐๐๐ถ๐ป๐ฒ๐๐ ๐๐ฟ๐ฎ๐ป๐๐ถ๐๐ถ๐ผ๐ป๐, diving intoย tools and strategies for meaningful productivity, mindset mastery, emotional regulation, stress management, sleep optimization and creating high-performing habits to ๐ณ๐ฒ๐ฒ๐น, ๐น๐ผ๐ผ๐ธ, ๐๐ต๐ถ๐ป๐ธ ๐ฎ๐ป๐ฑ ๐ฑ๐ผ ๐๐ผ๐๐ฟ ๐ฎ๐ฏ๐๐ผ๐น๐๐๐ฒ ๐ฏ๐ฒ๐๐.๐๐ผ๐๐๐ฒ๐ฑ ๐ฏ๐ ๐๐ป๐ด๐ฒ๐น๐ฎ ๐ฆ๐ต๐๐ฟ๐ถ๐ป๐ฎ, ๐ฎ ๐ ๐ฎ๐๐๐ฒ๐ฟ ๐๐ฒ๐ฎ๐น๐๐ต, ๐๐ ๐ฒ๐ฐ๐๐๐ถ๐๐ฒ, ๐ฆ๐ฒ๐น๐ณ-๐๐ฐ๐๐๐ฎ๐น๐ถ๐๐ฎ๐๐ถ๐ผ๐ป & ๐๐ถ๐ด๐ต-๐ฃ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ๐ฎ๐ป๐ฐ๐ฒ ๐๐ผ๐ฎ๐ฐ๐ต, ๐๐ฒ-๐ฆ๐ฐ๐ถ ๐๐๐ฒ๐น๐ฒ๐ฑ ๐๐ถ๐๐ต ๐ญ๐ด ๐๐ฒ๐ฎ๐ฟ๐ ๐ผ๐ณ ๐ด๐น๐ผ๐ฏ๐ฎ๐น ๐ฐ๐ผ๐ฎ๐ฐ๐ต๐ถ๐ป๐ด ๐ฒ๐ ๐ฝ๐ฒ๐ฟ๐ถ๐ฒ๐ป๐ฐ๐ฒ now based in Cape Town, with her company Your Best Coaching.ย ย Each episode breaks down science-backed tools from biology, neuroscience, psychology of change, systems thinking and behavioral science into ๐ฎ๐ฐ๐๐ถ๐ผ๐ป๐ฎ๐ฏ๐น๐ฒ ๐๐ถ๐ฝ๐ ๐๐ผ๐ ๐ฐ๐ฎ๐ป ๐๐๐ฎ๐ฟ๐ ๐๐๐ถ๐ป๐ด ๐๐ผ๐ฑ๐ฎ๐. ย Expect lively solo episodes, inspiring guests, and real-world-applicable strategies designed specifically for business owners, change agents and high performers, strivers and leaders, entrepreneurs, and growth-focused professionals ๐ฒ๐ฎ๐ด๐ฒ๐ฟ ๐๐ผ ๐ฎ๐ฐ๐ฐ๐ฒ๐น๐ฒ๐ฟ๐ฎ๐๐ฒ ๐๐ต๐ฒ๐ถ๐ฟ ๐ฒ๐๐ผ๐น๐๐๐ถ๐ผ๐ป ๐ฎ๐ป๐ฑ ๐ถ๐บ๐ฝ๐ฎ๐ฐ๐ ๐ฏ๐ฒ๐๐ผ๐ป๐ฑ ๐ผ๐ป๐ฒ๐๐ฒ๐น๐ณ.Tune in, wire your brain for change, and get ready to transform in days - not years!
Sleep is like weight loss, only possible when you consistently follow a set of rules. Here are the rules.
Great sleep isnโt magic, and it definitely isnโt โjust luckโ
When I get a truly solid night, I feel it everywhere: better mood, better workouts, better focus, and a calmer baseline even after a brutal week.
Today Iโm giving you the exact framework I use as a certified sleep coach to help people move from 4 to 5 hours of broken rest to 7 to 8 hours of consistent, high-quality sleep 95% of nights.
If youโre tired of getting lucky with sleep, press play and try this for a week. Subs...
Rest Protocol to Beat Your Best: how elite performers match work with time off and breaks.
You can be incredibly driven and still be held back by the one thing you keep postponing: recovery.
After DMing 50 founders, business owners, and leaders to ask what limits their performance, I got a surprisingly consistent answer: rest, recovery, and sleep.
Not strategy. Not hustle. The basics we all โknow,โ but rarely protect on the calendar.
Drawing from the book *Peak Performance* by Steve Magnus, I share the work-rest rhythm that shows up again and again in research and elite training.
We also dig into the...
How to Make a Habit Automatic (Without Trying Harder)
Willpower isnโt your real problem. Your environment is.
Iโm Angela Shurina, and Iโm diving into habit formation, aka your brain's automations, through the lens of high performance, neuroscience, and a simple principle I use daily: zonality, or assigning clear locations to specific behaviors so your brain stops debating and starts executing.
We talk about why habits are the brainโs automations and how automating more of your routine frees up limited brain power for the work that actually matters: leading, creating, training, building, and handling surprises without falling apart.
Leading Success Without a Map: Rashid Toefy's wild journey from apartheid to government leader, entrepreneur, and CEO before earning a PhD at 50.
In 1985, a 13-year-old boy watched his father sell the family house, move them into a caravan, and start training to cycle around the world โ at a time when South Africa was closed off from most of the planet. The trip never happened. But something about that audacity never left him.
That boy is Rashid Toefy.
By the time he sat down with Angela for this episode of Change Wired, he'd already lived what feels like several lifetimes: gap years in London and Washington, DC (where he watched Nelson Mandela walk free and his ow...
Beat Your Internal Resistance with 6 Questions: what winners do when they feel like quitting.
Motivation is a terrible plan and most of us keep learning that lesson the hard way.
When youโre tired, stressed, or not โfeeling it,โ the real challenge is not willpower, itโs the story running in your head and whether you know how to work with it without sliding into burnout.
We get extremely practical with 6 questions you can start using in the moments when your resistance to do the work shows up.
Write them down.
Put them on a sticky note.
Put them on your...
Stop Chasing Discipline and Start Copying Better People: how I wrote 801 blogs in a row.
Discipline gets all the credit, but your environment does most of the work.
Iโm Angela Shurina, and Iโm unpacking a simple idea that can change your health, habits, and results fast WITHOUT more discipline.
When you choose the right โeverybody,โ you stop relying on willpower to do hard things.
If youโve ever told yourself you just arenโt disciplined enough to work out, eat well, wake up early, or stay consistent with your craft, this conversation is your permission slip to redesign the inputs instead of blaming y...
Yaron Assabi: 8 thriving businesses, 3 cancers, the world's first mobile commerce transaction - and he's just getting started.
When your doctor gives you 3 months to live, what do you do with the company you spent 23 years building? What do you do with your life?
What would crash most people resulted in another successful business venture for Yaron.
What kind of person can do that?
Let's find out!
Yaron Assabi built 1 of South Africa's first e-commerce businesses in 1998 โ before most of the country had ever been online. He rode the dot-com wave to a FTSE listing, watched it crash, bought his own company back, and spent th...
Pre-bed anxiety? Wired and tired and can't fall asleep? 3AM wake-ups? - 3 psycho-biological tools from sleep science to put your brain to sleep.
Your sleep is not โjust sleep.
When nights get choppy, it is easy to blame stress, age, or bad luck. I see something else again and again: small, fixable habits that keep people stuck in a tired and wired loop, then they wonder why they wake up at 3 a.m. with a brain that will not shut off.
I walk you through 3 specific, practical sleep protocols I use personally and with clients to improve sleep quality fast.
Yoga Nidra (also called NSDR), a simple br...
5 steps to make progress in uncertainty of the world that's changing every moment: goal-setting is nonsense.
You can do everything โrightโ and still not get the result on your preferred timeline and that doesnโt mean youโre failing.
Today Iโm unpacking the mindset shift that removes so much goal frustration: outcomes donโt owe you a deadline. When you stop demanding that the scale, the KPI dashboard, or the relationship dynamic change on command, you get your power back and start making real progress.
I share a practical, coaching-tested, 5-step goal achieving framework built on goal setting science, motivation, behavioral science, and...
Stop Falling Off The Wagon: how Mental Contrasting is the best kept secret of people and companies doing their best when sh*t hits the fan.
The moment you feel stressed, tired, or overwhelmed, do you suddenly โforgetโ all your healthy plans and slide back into old patterns?
Weโre tackling that frustrating loop of falling off the wagon and why it happens across nutrition, fitness, business, and relationships, even for smart, high-achieving people. The problem isnโt knowledge or ambition. Itโs that our plan only works in "good weather".
We unpack a deceptively simple mindset from Jim Rohn: โWhen itโs summer, think winter."
Summer is when motivation is high and routines feel...
Fitter, stronger, healthier under stress, pressure and with a busy schedule. The secret brain switch of high performers.
If your workouts vanish the moment life gets busy, itโs not because youโre weak, lazy, or โbad at discipline.โ Itโs because youโre treating exercise like a choice that requires motivation.
High performers do something completely different.
Do you need motivation to brush your teeth?
We talk about what motivation really is, and how your brain constantly runs an effort-versus-reward calculation.
We get concrete with the routine thatโs kept me consistent with my fitness, not skipping a day for 25+ years.
Weย dig into t...
Willem Venter: on building successful business, great fitness and fulfilling life. The Balanced Entrepreneur Playbook.
Hustle is loud, but clarity is what lasts.
We sit down with Willem Venter, founder of ZEDMEN - Men premium custom menswear with boutiques in Cape Town and Johannesburg, to unpack how Willem sustained a demanding entrepreneurial life for 20 years WITHOUT letting his health, relationships, or mindset collapse under the weight of growth.
Willem Venter has spent 2 decades in business and never stopped training โ not because he has to, but because he's built a system where health, family, and business all get equal weight.
In this episode, the founder of...
How To Get Fit With Habits That Stick
Discipline gets all the credit, but it is the wrong tool for the job of getting you fit for the rest of your life.
If you have ever tried to โjust be stricterโ with workouts, nutrition, sleep, or even scrolling, you already know how it ends: a strong start, a busy week, then a full stop.
I share a conversation sparked by a futurist friend who asked how I help my clients create long-term discipline for hard things.
My answer is simple. I do not teach discipline.
I teach habi...
You didn't fail - You chose a short runway for your goal. How to stay motivated for long-term goals and feel good while getting there.
Your goal might be real and deeply meaningful, but the timeline you attached to it could be the thing draining your energy.
Iโm sharing one quote that has repeatedly helped me drop the stress of trying to achieve something and return to motivation and peace.
When I hold that frame in mind, I stop treating progress like a verdict on my worth and start treating it like a journey I can adjust.
We dig into a distinction I picked up from How to Live a Meaningful Life: the transactional wo...
From Thinking about it to Doing it - with Sales Coach Charles Hsuan. How to drive sales and motivate people to say YES to change.
Waiting to โfeel readyโ is one of the cleanest ways to stay stuck.
Angela Shurina sits down with sales coach and author Charles Hsuan to unpack the real reason people donโt change, and it has less to do with willpower than with decision mechanics.ย
Charles shares how he left banking, stumbled into sales, and then spent years distilling what makes someone commit.ย
Charles Hsuan never planned to end up in sales โ or coaching. He studied financial management, spent years hating a banking job so much he'd wish for his car to...
How I stopped eating chocolate at night. What are you REALLY hungry for?
Chocolate at night can feel like a switch flips and suddenly you are โout of control.โ
I donโt buy that story anymore.
Whatโs really happening is your brain and body are trying to meet a need the fastest way they know how, and sugar just happens to be the most available tool.
We walk through a simple coaching framework grounded in psychology research. I share my own history of overeating sweets, the shame and exhaustion that came with it, and what finally made the cravings...
๐Fear To Purpose: unlocking your potential with Mindset Training Toolkit from a Big Wave Surfer Matt Bromley.
What happens when the thing you're most afraid of is also the thing that gives your life the most meaning?
Matt Bromley chases storms for a living. Literally.
He tracks weather systems forming across the globe, and when the wave looks big enough, he flies in, straps on an inflation vest, and paddles into waves three to seven storeys tall.
Besides getting all the titles you can imagine in the Big Surfer World - Matt spent almost 20 years learning how to work with...
40+ Happy Body Playbook. What every adult needs to have sorted for a good midlife.
Your body is the vehicle for everything you want to build, and after 40 it gets brutally honest about what youโve been ignoring.
Iโm sharing a simple โHappy Body Playbookโ Iโve seen again and again through 18 years of coaching high performers and through interviews with entrepreneurs and leaders who keep their energy, mood, and calm well into midlife and beyond.
We strip away the hype and the complicated biohacking. Whatโs left is refreshingly basic and surprisingly powerful.
This is NOT about super-longevity, biohacking and self-optimization, it's about w...
How To Stop Self-Sabotage At Night And Wake Up Proud: 2 questions from Future Self research.
Your hardest habits donโt usually fail in the morning, they fail at night. Don't they?
When stress is high and energy is low, itโs easy to reach for quick comfort and then wonder why sleep, nutrition, and workouts never feel consistent.
Iโve found a different lever that works WITHOUT motivation or discipline: your relationship with your future self.
And just like any relationship - it takes upfront work to do it.
What kind of work?
Tune in to find out.
W...
Getting into the best shape with the busiest schedule: how Robbie Francis did it. He's making millions and not slowing down any time soon.
Today Iโm joined by my client Robbie Francis, an entrepreneur who describes what life looked like before: crowbarring himself out of bed, dragging through mornings, grinding through work, and slowly losing the edge he used to have in his 40s.
He wasnโt just uncomfortable in his body, he was getting stressed by small things, and it was affecting how he showed up at home and in business.
Robbie shares the turning point that made everything finally stick after years of failed โget fit fastโ attempts: changing the time horizon.
Instead...
5 Nutrition Mistakes that make you lose drive, energy, sleep and play after 40. Learning from 18 years of nutrition coaching.
One small choice can flip your whole day, and your day is built from moments like that.
If you want better focus, fewer injuries, more consistent workouts, and deeper sleep, the basics are done right are your edge. Most people skip them going for some "hacks".
If this helped, subscribe, share it with someone who cares about better health and living their life to the fullest, and leave a quick review so more people can find the show. Whatโs the first change youโre committing to this week...
5 Core Mindset Shifts that push your forward instead of keeping you stuck. Grit psychology 101 and lessons from 18 years of coaching high performers.
Your inner voice can push you forward or quietly keep you trapped in the same loop.
What does yours do?
We break down 5 mindset strategies Iโve seen work across high performers in all fields - athletes, executives, business owners, leaders, and everyday humans who are serious about growth, from better workouts and sleep habits to cleaner communication in relationships and at work. The goal is simple: shift your focus so your thinking starts producing better outcomes instead of more self-sabotage.
If this helps, subscribe, sh...
How I Help Clients to Quiet The Food Noise without Ozempic
Food shouldnโt take up this much mental space. If you feel stuck in cravings, late-night snacking, or constant second-guessing, this conversation will give you a clear, science-informed system that makes eating feel simple natural.
We break down an 11-rule nutrition framework which I use in my coaching to reduce โfood noiseโ and reconnect you with real hunger cues. We talk about why humans thrive on certain foods, why ultra-processed products can hijack appetite, and how a few repeatable behaviors can stabilize your energy, mood, and weight without relying on extreme diets...
Overdrinking, overeating, overscrolling at night: a 5-minute fix every high performer needs.
Your late-night wine, snack spiral, or doomscrolling streak might not be a โdiscipline problemโ at all.
Iโm Angela Shurina, and Iโm digging into the surprising reason so many of us repeat self-sabotaging habits even when we know they wreck our sleep quality, mood, and next-day productivity.
We start with a real coaching moment a client sums up perfectly: after a crushing week, 4 glasses of wine felt earned. When we slow down and get curious, the story shifts from guilt to clarity. The behavior isnโt random, itโs a fast sta...
Buy Back Your Time: where you lose most of your earning potential and life's fulfillment and joy.
You canโt โmanage timeโ if you refuse to learn to price it well.
Weโve all done it: obsess over small savings, then burn an hour on chores, admin, or digital clutter that someone else or an AI assistant could handle faster and better. That trade feels harmless in the moment, but over weeks and months it quietly steals hours of deep work, creativity, relationships, and the energy that makes life feel worth living.
Would any company pay a CEO rate and then assign assistant-level tasks?
Yet thatโs exactly what many...
Stop Visualizing Success If You Want To Succeed: inside the new science of motivation.
Pure positive thinking sounds harmless, but what if itโs the reason you keep failing on the goals you care about most?
Iโm Angela Shurina, and Iโm unpacking a counterintuitive finding from motivation research: when we only fantasize about future success, our bodies can relax as if the win already happened, which makes needed effort less likely.
We dig into Gabrielle Oettingenโs work on the science of motivation and the practical technique called mental contrasting. Youโll learn how to visualize a goal in a way that actually i...
STOP celebrating your goals if you want to achieve them.
Your biggest goals might be losing because your rewards arrive too late.
If you have ever crushed a plan for a week, then slid back into old patterns, the issue is not that you are โlazyโ or โnot disciplined enough.โ We are wired to repeat what feels good right now, and that wiring runs the show when you are trying to build consistent habits for long-term goals.
I am Angela Shurina, and I break down a research-backed habit formation principle drawn from behavioral psychology and neuroscience: immediate rewards create lasting...
3 Science Backed Ways To Quit Your Most Stubborn Habits Without Discipline
Youโre not โundisciplinedโ youโre just bad at design.
Iโm Angela Shurina, and today Iโm sharing 3 science-backed strategies for breaking hard-to-quit habits by design, not by disciplining your way through temptations.
If youโve ever promised yourself youโd stop something small but stubborn (like my own coconut milk in coffee routine) and then watched autopilot win again, this is your reset button.
We dig into why routine disruption is so powerful, and why your environment beats your best intentions sooner than later. Youโll learn how to redes...
Feel Good Every Day: a simple weekly habit that helps cultivate inner peace for life.
Today Iโm sharing a simple, repeatable framework I use to feel good most days, even when plans fall apart, projects stall, or life throws the usual curveballs. Feeling better isnโt about pretending everything is great. Itโs about building a steady inner state through repeated habits. What are those habits?
We start with what a good day looks like in real life for me, from there, I break it down, the process of creating good-day feeling, through 3-pillar lens you can use as a weekly compass: vitality, connection, and purpose.ย
We...
Regret-Proof Decisions: how to use your regrets to create a fulfilling, aligned life, better business and relationships outcomes.
Regret can feel like a punch to the gut, but itโs one of the most underrated decision-making tools we have.
When a choice leaves that bitter, lingering โthat wasnโt rightโ feeling, itโs often not random emotion. Itโs a signal that something important in you just got ignored.
I walk you through a real decision I made too quickly.
We dig into values-based decision making, why trade-offs are unavoidable, and how to stop choosing from a place of stress, people-pleasing, or a packed schedule. I also share...
"What if I mess up?" 5 practices to silence self-sabotaging voice to do your best under pressure. Learning from Big Wave Surfing.
The moments that can change your life usually arrive with a racing heart and a loud inner voice that says, โWhat if I mess this up?โ
I want to show you a different way to meet that moment, using a 5-pillar high performance psychology framework inspired by big wave surfer Matt Bromley, a โstorm riderโ who repeatedly performs in conditions where one mistake can cost everything.
We break down what consistently strong performers do before the pressure hits: prepare the core skill and the small subskills until theyโre automatic...
The Simple Hydration Habit That Ends Lower Back Pain. Solving loneliness and business challenges starts with the same practice.
Lower back pain can feel like a life sentence, but sometimes the fix is so basic itโs easy to ignore: water.
We walk through why dehydration can show up as stiffness, spasms, and aching in your low back, and how spinal discs depend on steady fluid intake to stay resilient. If youโve tried stretching, mobility work, or โperfect postureโ and youโre still hurting, this conversation gives you a simple starting point you can test today.
From there, we zoom out into the bigger theme I come back to again and...
How to grow stronger and more confident through stress and challenges. Research-backed 4-pillar framework: train it, reframe it, release it.
Stress can hit like a wave, but it doesnโt have to overflow your day.
Iโm breaking down a 4-pillar stress management framework that goes beyond the usual advice and gives you a practical toolkit you can test in real situations, from work pressure to family stress to that quiet, constant hum of anxiety.
We start with the body, because your nervous system is the fastest on-ramp to relief. Then we talk about something that sounds backwards but works: training calm through controlled stress like high-intensity intervals, cold show...
A 3-Step Framework To Make Decisions With No Right Answer: self-distancing, values, planning for the worst case.
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Brought to you by Angela Shurina ย
Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.
How to cancel your procrastination before it cancels your dreams. Manufactured Urgency over Discipline.
Procrastination isnโt ruining your plans because you โlack discipline.โ Itโs ruining your plans because your brain is doing exactly what it evolved to do: chase what feels urgent right now and ignore what only becomes painful later.
Iโm Angela Shurina, and Iโm walking you through the mindset skill I rely on to finish the work that builds a great life, even when thereโs no deadline, no boss, and no one watching.
We dig into a simple truth of human behavior: you donโt get done whatโs important...
Why New Year resolutions fail and coaching succeeds. Why "Couch to 5K" works and your diet program doesn't. The law of gradual wins.
Your goal might be completely realistic, and still feel impossible because youโre trying to achieve it on your impatient timeline.
Iโm Angela Shurina, and I want to challenge the โzero to heroโ approach that makes so many smart, motivated people burn out, quit, and then decide they are the problem. Theyโre not. The plan is.
I use a simple analogy that makes the process of change obvious: Couch to 5K. Nobody expects to go from the couch to a marathon in a day, yet we expect that leap with eatin...
The surest path to your everyday bliss. The right amount of Omega 3s and nutrition for your wellbeing.
Happiness isnโt a nonstop high. For us, the real win is an elevated baseline: that steady, grounded sense of wellness that makes you more resilient, less reactive, and far harder to knock off course when a day goes sideways.
We unpack why that baseline is built less by hype and more by biology. I share why omega-3 fatty acids matter so much for mental health, mood, and brain function, especially the marine forms EPA and DHA. We talk about how your brain relies on healthy fats for cell membrane function, why omega-3s ar...
Fixing stress eating and stress drinking with 5 science-backed strategies. How I stopped my emotional eating.
Your cravings might not be โa you problemโ at all. They might be a lack of nervous system training problem.
Iโm Angela Shurina, Master Health Coach 360 and stress and sleep management coach, and Iโm sharing the five simple strategies that changed my life and helped my clients stop emotional eating, binge eating, overdrinking, overthinking, and other stress-driven habits that leave you feeling regret and shame.
Youโll learn 5 no-tech tools you can use immediately: sitting with discomfort so you stop reacting and numbing, a simple breathing pattern with long exhales to...
How I structure my meals for energy, ideal body weight and long-term health as a Master Health, Fitness and Nutrition Coach.
The quickest way to feel better isnโt a trendy meal plan, itโs making food choices youโll still be grateful for tomorrow.
I walk you through my personal, real-world nutrition routine as a master health coach and nutrition coach, including exactly what I eat for breakfast, lunch, and dinner and why.
We talk protein timing for recovery and mental focus, fiber targets for gut health and fullness, and how I structure meals to avoid the midday crash. Youโll hear the practical details: eggs and fatty fish in the m...
Can't sleep at 3AM? Worry Window exercise (CBT) can help. Real-life stress management that works.
Your stress does not politely wait for your meditation cushion. It hits when the day is already going sideways and your brain starts doing that late night replay at 3 a.m. Today we talk about what real stress management looks like when life keeps handing you lemons and you do not even have the capacity to make more lemonade.
I walk you through a simple, research backed CBT tool called the โworry window,โ which I also call a โwhiny beach moment.โ The point is not to pretend nothing bothers you and it is not to l...
