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!
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...
Why most people's sleep sucks and how to fix it. Yes, it's possible to have great sleep every night.
Iโm Angela Shurina, master health executive coach, and Iโm making the case for sleep as the most underrated high performance tool: it sharpens decisions, steadies emotions, improves workout recovery, reduces cravings, and lowers the risk of burnout that takes high achievers out of the game.
We dig into the sleep toolkit using research-backed sleep science and real-world coaching patterns I see in leaders all the time. We call out the beliefs that quietly wreck results, like โIโll sleep more when things calm down,โ plus the myth that sleep should just โhapp...
The 7-Step Behavior Change Process: all the things you don't do when you fail to change habits
Willpower gets all the credit, but it rarely does the heavy lifting.
Today Iโm sharing the exact behavior change process Iโve used for years with clients to help them build habits that stick, whether the goal is better sleep, less stress, healthier nutrition, consistent fitness, or stronger communication.
If youโve ever thought โI know what to doโฆ so why donโt I do it?โ this is your missing piece: a repeatable system that makes consistency easier.
I walk you through a practical seven-step, research-backed framework: ask why, n...
How To Manage Your Emotions So They Don't Manage You
Your emotions donโt just happen to you like the weather. They follow a path, and once you learn to shape that path, everything changes: your decisions, your relationships, your focus, and the life youโre building.
I walk through a practical framework for emotional regulation and emotional management using tools from psychologist and neuroscience researcher Ethan Kross (Shift: How to Manage Your Emotions So They Donโt Manage You) and Yale Center for Emotional Intelligence director Marc Brackett (Dealing With Feeling: Use Your Emotions to Create the Life You Want).
We sta...
Break The All-Or-Nothing Trap that Keeps Your Progress Stuck: 3 coaching tools that help my clients to break this vicious cycle.
One โbadโ meal. One skipped workout. One night of doom scrolling. Then the familiar thought hits: I blew it, so why bother?
That is not a personality flaw. It is black-and-white thinking, a common cognitive bias that kills more progress than failure ever could.
We walk through how all-or-nothing mindset shows up in dieting, intermittent fasting, exercise routines, reading goals, and even work habits.
You will learn 3 practical tools you can use immediately. ย
If you want a stronger growth mindset, better follow-through, and sustainable behavior chang...
5 steps to make stress your superpower. Bio-psychological toolkit to improve your performance and health under pressure.
Stress is going to show up if you are doing anything that matters. The real question is whether it turns you into a sharper, healthier version of yourself or whether it drags you into dread, overthinking, and burnout.
You will leave today's podcast episode with a 5-step emotional regulation and stress management toolkit to become more resilient, improve your performance under stress, and recover better while you climb.
Subscribe to Change Wired Podcast, share this with someone who needs steadier nerves, and leave a review if it helps.
Why "New Life from Monday" always fails. What Fresh Start Effect got wrong - and how to fix it.
Monday motivation is one of the most expensive lies we buy.
It feels like a reset, a clean slate, a brand new you, but nothing about your skills, schedule, or stress load upgrades overnight. So when reality hits, the plan collapses and we wonder what is wrong with us.
I walk through the behavioral science behind the fresh start effect and explain the missing piece: psychology can spark action, but it does not create capacity.
We get practical about what actually works for sustainable behavior change and habit...
The Highway to Happiness: the values-bridge exercise and what to do every day to increase your happiness.
That quiet, persistent thought, โMy life is pretty good, but something is missing,โ can be one of the most useful signals you get.
Iโm unpacking why that feeling so often comes from a values gap: what you truly care about versus what your days repeatedly look like. When our priorities shift over the years, we can keep living by an old internal scorecard without realizing it, then wonder why motivation drops and dissatisfaction creeps in.
I share a personal story about growing up in Russia celebrating Space Day, and wh...
Creating a Fulfilling Life Step 1: finding your values.
Fulfillment is not a prize you earn by checking the right boxes. It is a feeling that shows up when your life matches who you actually are.
We use a simple idea to guide the whole conversation: imagine a Venn diagram where one circle is your values and the other circle is how you live day to day. The overlap is peace, meaning, and that grounded sense of โmy life fits me.โ
We walk through practical values discovery exercises you can do with a notebook in under an hour.ย
When...
How to finally start waking up early and go to bed on time. Attention Design over Willpower.
Your aspirations to wake up or go to bed on time arenโt failing because youโre โundisciplinedโ or broken.
Most of the time, your attention is simply getting pulled by whatever is loudest in the moment - the real engine behind the intention-action gap and the knowing-doing gap.
You'll learn about practical, behavior change tools used in coaching and backed by behavioral science, including motivational salience: you donโt do whatโs most important to you, you do what you pay attention to.
We talk about <...
If your to-do list grew longer with more AI in your life - listen to this to claim back the life you want with 2 coaching exercises.
AI keeps promising to save us time, but a funny thing happens when our tools get faster: our lives often get busier, not freer.
We start with a simple idea: without intention, extra capacity doesnโt become rest, health, better relationships, or meaningful hobbies. It turns into more output and more complexity.
The heart of sustainable success, fulfillment, and burnout prevention: designing your life on purpose instead of defaulting into what technology, culture, and convenience push you toward.
Then we get practical with 2 tools I use in co...
How to Achieve Long-Term Goals: #1 technique every coach uses.
Most people fail to achieve long-term goals because their goals stay foggy, vague, not deconstructed, sequenced, selected and kept accountable.
Achievement that lasts has very little to do with talent and everything to do with the process.
When โget healthy,โ โbecome a better leader,โ or โgrow my businessโ is still a blurry vision, itโs almost impossible to know what to do on any day, let alone what to track, what to practice, and what to improve. And how to put the whole thing together.
I walk you through one of the most fu...
3 useful beliefs that helped 500 clients to lose stubborn weight for life.
If youโve ever said โI eat pretty healthy, so why isnโt this working?โ this one is for you. But it also goes a lot beyond weight loss attacking unhelpful beliefs that keep you stuck in other areas of your life.
ย Iโm pulling back the curtain on the hidden reason so many nutrition plans fall apart: not a lack of willpower, but a handful of beliefs that quietly sabotage consistency, calorie balance, and long-term results.
I walk through my own winding health journey, years of experimenting with vegan, low carb, keto...
Navigating Life's Competing Priorities: polarity mapping and going beyond unsustainable balance.
Balance isnโt the goal. Integration is.
Not Either/Or but Both/And.
If youโve ever gone all in on hustle and deep work only to feel isolated, or filled your calendar with people and meetings only to feel scattered and behind - youโre not broken, you are human.
Youโre living inside a polarity and treating it like a problem to solve instead of a tension to manage.
We walk through Polarity Mapping (also known as polarity management, based on Barry Jo...
Reps Over Feelings: how to develop grit mindset of someone who never quits.
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Brought to you by Angela Shurina ย
Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant ย
๐The Cut Pineapple Principle: how to do the right thing without discipline
A whole pineapple can ruin a perfectly good habit.ย
Today we start with a real coaching case study on nutrition habits and why โIโll just do itโ collapses under real life.ย ย
Then we translate the same systems thinking into workplace transformation and leadership: why telling a team to โuse AIโ or โgive better feedbackโ rarely works, and what does work instead. Think: clear playbooks, tiny recipes, calendar time to practice, and scripts that remove hesitation so people can act without second guessing.ย ย
We also unpack the psychology behind stalled action, including choice ov...
Why you keep quitting your diet after day 3. The missing piece of your lasting motivation.
Quitting isnโt always a character flaw. A lot of the time itโs a belief problem. When I see people stall on a healthier diet, regular exercise, better sleep, a bold career move, or the messy work of improving relationships, the pattern is the same: they stop when they no longer believe their effort will pay off.
Today I share a practical framework inspired by Nir Eyalโs work, the book Beyond Belief: a 3-part motivation triangle. Remove any side and consistency collapses.
If you want more d...
