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!
Build The 10-Year You: the most lasting approach to achieve all of your goals.
If youโve been stuck in a loop of big goals followed by burnout, thereโs a good chance the problem isnโt your ambition, itโs the system underneath it.
I talk through a simple but confronting idea: your current habits, actions, and mindset are perfectly optimized to produce the results you have right now.
Whether you want a healthier body, better sleep, less stress, stronger relationships, more meaningful work, or a deeper sense of purpose, the same personal transformation rule applies.
If you want a new outcome...
โ Get anything you want done: Barrier, Beacon, Backup.
You can want something for a decade and still not do it, and that does not mean you are broken.
It usually means your plan is built on hope NOT systems: more motivation, more willpower, more discipline.
I share a simple 3-part behavioral science system that finally flips the script, so the actions you keep avoiding become easier to start and easier to repeat.
The framework is Barrier, Beacon, Backup, inspired by Nir Eyal and sharpened through my 18 years of coaching.
I walk you through the...
Too Big To Start, Too Small To Skip: A Simple System To Stop Procrastinating on Foam-Rolling and Breathwork
You know the habit is good for you, so why do you keep putting it off?
That pattern is not a character flaw. It is usually a design flaw.
I break down a simple, research-backed approach to habit formation that works even when you are busy, tired, and not โfeeling it,โ using a concept I love: the one tooth habit principle.
We start with a story about flossing and why tiny habits are the real gateway to consistency. When you shrink the behavior to t...
Why You Have Bad Habits: and how to make them disappear without struggle.
Your โbad habitsโ might not be bad at all.
When you eat late at night, pour a glass of wine even though it wrecks your sleep, or end up scrolling and binge watching instead of resting, your brain is often doing its best to manage overwhelm, exhaustion, stress, anxiety, and worry.
Those behaviors are usually a self-regulation strategy, not a personality flaw, and you can replace them by learning how to get calm on purpose.
We start with a real client message about fear...
The Dangerously Effective 7C Goal System: turn big goals into small daily actions that stick.
1,700+ episodes sounds like superhuman discipline, but itโs really a system.
I'm sharing the โDangerously Effective 7C System,โ a goal achievement framework built for real life, where motivation dips, schedules get chaotic, and progress can feel painfully slow. If youโve outgrown SMART goals and you want a clearer way to turn vision into execution, this is for you.ย
We walk through the behavior science behind goal setting and habit formation, including why writing goals down boosts success rates, why accountability changes everything, and why fewer goals often lea...
A Better Adult Pacifier: how 10 years ago I broke up with emotional eating and have been in the best shape ever since.
A problem almost everyone recognizes but few people know how to solve well: emotional eating and stress eating.
When anxiety, overwhelm, sadness, fear, or loneliness hits, itโs easy to reach for a quick pacifier, food, wine, late-night Netflix, scrolling, even relationship drama.
I share how I broke up with emotional eating and why the goal isnโt to deny your feelings, itโs to learn what theyโre saying and respond in a way that actually helps your nervous system settle.
Youโll get a practical, repeatable framework...
A 4-Lens Toolkit For Impossible Life Decisions: there's no best candy.
You can have a great life and still feel stuck when youโre surrounded by great options.
Thatโs the modern trap: career opportunities, relationship paths, places to live, even โbestโ health choices can turn into analysis paralysis when thereโs no clean yes or no.
Iโm Angela Shurina, and Iโm sharing a practical way to make complex life decisions without trying to logically rank your entire future - based on some of the best work of experts in life coaching/navigation including Simon Sinek's Discov...
Brandon Fairweather's Anxiety Survival Toolkit and The Hell Inside Our Heads: why you can't beat anxiety and how to manage it well instead.
Brandon Fairweather was born with a heart defect doctors said he'd need to fix "someday." That someday came at 28 โ heart surgery on his third wedding anniversary.
Since then: 2 strokes, a near-fatal internal bleed, and a cancer diagnosis. Through all of it, a level of anxiety that, at its worst, made it hard to get out of bed.
He wrote his way through it, and that became his book, The Hell Inside Our Heads: Managing Anxiety and Practical Steps for Better Mental Health.
In this episode, Brandon and Angela unpack wh...
A 3-Step Mental Reset to Stop Procrastinating: what I teach to every one of my clients to stop stealing your own progress and growth
Procrastination can feel like a character flaw, but I see it as a predictable brain pattern, a bad mental habit and that means we can train our way out of it.
If youโve ever stared at a workout plan, a report, a nutrition goal, or a hard conversation and thought, โIโll do it later,โ this one is built for you.
Iโm Angela Shurina, and Iโm sharing the 3-step mental strategy I use with my coaching clients and in my own life to take action when...
Why your sleep supplement stack canโt fix your bedtime.
If youโve been chasing better sleep, fat loss, or muscle gain with โperfectโ supplements and still feel stuck, this episode will explain why.
Iโm Angela Shurina, Certified Sleep Coach, and Iโm breaking down the coaching framework I use to help clients stop majoring in minors and start getting real results from the essential efforts.
We start with a simple story: a client sleeps poorly, takes all the supplements, and still wakes up tired.
Then we zoom out to performance and body composition.
Muscle building is a recip...
1694 Podcast Episodes - how to build consistent creative output without waiting for inspiration. 3-step secret formula that every artist follows.
If youโve ever said, โI just donโt feel like creating today,โ this conversation challenges the assumption hiding inside that sentence.
Weโre talking about consistent creativity, deep work, and the unglamorous skill that separates people who finish from people who only plan.
We connect the dots between professional standards in everyday work and the way we often treat our creative goals like optional hobbies.
A key theme is the shift from amateur habits to a professional mindset: Steven Kotlerโs willingness to practice in bad condi...
From 11 startups to Entrepreneurs' Organization Global Chair: Joaquin Cordero's unlikely climb through broken bones, bee attacks and buying failing companies.
Joaquin Cordero was 8 years old the first time he made money selling something โ small wooden spinning tops to other kids in Guatemala City. Since then he's founded eleven companies, survived 2 broken necks, a bee attack 30 meters up a rock face, and a bone infection that hit the exact week he stepped into the EO Global Chair seat at a 22,000-member global organization.
In this episode, Joaquin unpacks what carried him through all of it โ and the one piece of advice he keeps giving younger entrepreneurs.
Some notes from...
Why you fail to do things you know you โshouldโ do. And 2 steps to fix your discipline for fasting.
You can feel fully capable and still not follow through and that is not a moral failure, it is a signal.
When we catch ourselves saying โI shouldโ or โI could,โ weโre hearing hesitant language out loud, and it usually means our brain is not convinced the goal is worth the cost.
In this episode I unpack how that shows up with healthy habits like intermittent fasting, nutrition, exercise, sleep, and productivity, and why forcing more willpower backfires.
We start with the first lever: getting very clear on your why...
How to build habits when your life has no schedule, routine or consistency. Anchor Moments.
If your calendar changes every week, your habits can still stay rock solid and it starts with one surprisingly simple move: stop attaching consistency to a schedule and start attaching it to a consistent daily trigger that happens no matter what.
We talk through why more than 80% of daily decisions happen on autopilot, and how that autopilot can either build your health or quietly drain it when life feels scattered.
We answer a common question from people who retire, travel often, work hybrid hours, raise kids, or run their own business: how...
The Sleep Doctor, Dr. Michael Breus will teach you how to get the best night of your life. And the one habit that beats 8-hour rule every time.
Dr. Michael Breus has spent 26 years studying why we can't sleep โ and has helped everyone from Fortune 500 CEOs to Olympic athletes fix it.
In this episode of Change Wired, "The Sleep Doctor" breaks down the one habit that matters more than eight hours, why every human on Earth wakes up between 1 and 3am, and what to do about it to sleep well tonight.
Even Michael isn't immune โ he only discovered his own sleep apnea 6 months ago, and he's using the exact tools he tells his patients to use.
In t...
Feeling Your Best for The Long Game: 8 evidence-based practices for whole body-mind vitality till the day you die.
Your body keeps score, but it also keeps receipts.
If you are tired, stiff, or dealing with nagging pain, the problem is often not โageโ or a lack of willpower, it is missing body maintenance habits that compound for years.
After attending the Long Game Summit hosted by Dr. Kelly Starrett and his wife, we bring you a clear, science-backed system for longevity that fits real life, even if you have zero interest in being a professional athlete.
We unpack the biggest gaps...
1 Tiny Habit That Ends Procrastination
Waiting for โthe perfect timeโ is a sneaky way to stay exactly where you are.
Then I share one of the most underestimated tools in coaching and behavior change: Minimum Viable Habits.
I tell you why this works so well psychologically: consistency builds self-trust, strengthens self-efficacy, and makes it easier to show up again tomorrow.
We also get practical with examples from real life and clients, including the kind of gradual consistency that can lead to major results like significant 30kg permanent weight loss over time...
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...
