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We explore how spring light, plants, and the colour green lift mood, improve sleep, and calm the nervous system. Research, stories, and simple steps show how to declutter, add green cues, and use short plant rituals to cut rumination and reset focus.

• Spring equinox timing and why mood rises
• Longer days improving circadian rhythm and sleep
• Decluttering to release heavy memories and make space
• Neuroaesthetics and value tagging in everyday design
• Plant care as a pause that reduces rumination
• Affordable entry points like plant rescues and swaps
• Resear...

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We trace Diljit Dosanjh’s rise from Gurdwara stages to global arenas, and why keeping Punjabi and the turban wasn’t a hurdle but a strategy. We also unpack gold’s place in South Asian households as security, inheritance, and signal in a volatile economy.

• Early life, first songs, and first breaks
• Met Gala, Coachella, and chart landmarks
• Acting craft and awards for Amar Singh Chamkila
• The GOAT origin story and Moonchild Era momentum
• Farmers’ protest, Rihanna’s tweet, and cultural solidarity
• Authenticity as competitive edge in global pop
• Perso...

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We pull apart what body image really is, how it’s shaped by culture, friends, media, and why trends keep moving the goalposts. We share a personal story about diagnosis and change, unpack bias around fatness, and end with practical steps to build steadier self-respect.

• Defining body image as a mental model
• Why compliments and jabs distort self-perception
• Positive body image as protection and steadiness
• Body neutrality and focusing on function
• How body checking and comparison fuel shame
• Culture, family, and comments that stick
• Beauty trends and the profit m...

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We trace four legendary Punjabi romances to show how love collides with honour, caste, and control, and how songs keep grief alive across borders. Instead of selling fantasy, we read the system that turns desire into danger and memory into resistance.

• Why folklore carries culture, norms and taboo 
• Music as the archive that crosses borders 
• Mirza–Saihba re-read through honour and blame 
• Sohni–Mahiwal and the terror of nightly crossings 
• Sassi–Punnun choosing belonging over bloodline 
• Heer–Ranjha, renunciation, and the cost to women 
• Diaspora meaning-making and reframing tragedy 
•...

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The story of Judi Singh doesn’t arrive with fireworks. It unfolds like a standard that sneaks under your skin: a Black Punjabi jazz singer who chose Edmonton, guarded her pace, and built a life where music stayed honest. We follow her roots back to a household shaped by policy and love—Sohan Singh Bhullar's migration under exclusionary rules, Effie Jones’s steady hand raising seven children—and see how two histories, often unrecognized on the prairies, met and made something new.

We talk about why Judi turned down the grind of six nigh...

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We break down what domestic, family, intimate partner, and gender-based violence mean, how control shows up across different behaviours, and why abuse escalates in a repeating cycle. We also share Alberta resources, practical examples, and a clear message: you deserve safety and support.

• definitions of domestic, family, intimate partner, and gender-based violence
• power and control as the core theme
• physical, verbal, emotional, and immigration abuse
• financial abuse, neglect, and confinement
• sexual abuse and consent as ongoing and explicit
• cultural or spiritual abuse
• stalking, harassment, and tech-enabled abuse
• th...

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We explore how bonding with animals can reduce loneliness, calm the nervous system, and sharpen focus. From dog parks to aquariums, we share research‑backed ways to build mindful pauses and find community without needing to own a pet.

• hormones like oxytocin and serotonin rising during animal contact
• loneliness trends in US and Canada and why animals help
• dog parks, horse sanctuaries, and spontaneous community
• birdsong for mood and attention benefits
• mindfulness with pets and calming the default mode network
• the power of the pause for focus and energy

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We unpack why sleep alone doesn’t fix burnout and map seven types of rest that match different kinds of exhaustion. We offer simple tools to schedule recovery, set boundaries, and build a kinder mindset so stress has a healthy counterweight.

• redefining rest as active and passive practice
• the double vs half life audit to guide habits
• how stress evolved and why it misfires now
• scheduling rest with Pomodoro and break design
• physical rest tools from naps to mobility work
• mental rest through journaling and low‑stakes creativity
•...

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We explore how shame shows up in bodies, culture, and daily language, and we map practical ways to move from spirals to resilience using a trauma‑informed, shame‑sensitive approach. We lean on neuroscience to explain loops and share tools that are simple, humane, and doable.

• differences between shame and guilt and why it matters
• how social scripts and culture intensify shame and withdrawal
• the role of the default mode network and cortisol in rumination
• trauma‑informed care and the case for shame‑sensitive practice
• tools to break loops: affect labe...

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On this episode, we discuss how to trade New Year pressure for small, steady changes and show how “better than yesterday” turns intentions into lasting habits. Using Atomic Habits, we design systems, build identity-based routines, and make cues, cravings, responses, and rewards work for us.

• Choosing rest or celebration without guilt
• Gratitude across friendships, family, work, and physical and mental health
• Small wins compounding into meaningful change
• Tracking habits with simple tools for honest feedback
• Goals versus systems and why consistency wins
• Identity-based habits that shift self-image and action
•...

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“When your worth is tied to what you achieve, rest can feel like failure.” - Kim Long

In this episode of Wellbeing Wednesday, Gurjeet sits down with Kim Long, Registered Psychologist and founder of DOCHAS (DOCHIS) Psychological Services, to unpack the complex reality of perfectionism—especially as it shows up in high-achieving, culturally driven communities.

Together, they explore the difference between adaptive vs. maladaptive perfectionism, why unrealistic standards can quietly fuel shame and burnout, and how cultural expectations can make achievement feel like a requirement for love and belonging. Kim breaks...

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“De-escalation isn’t about ignoring stress — it’s about teaching your nervous system that you’re safe again.” — Sogand

In this episode of Wellbeing Wednesdays with Sogand, Sogand takes a deep, science-backed dive into the concept of de-escalation from a neuroscience perspective. Designed for anyone navigating stress in personal, professional, or everyday life, this conversation explores how our nervous system responds to perceived threats — and how we can gently bring ourselves back to regulation.

Rooted in psychology, neuroscience, and a biopsychosocial lens, Sogand breaks down the role of the amygdala as the brain’s “...

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“It’s a privilege to do this every single day — to meet Edmontonians and work together to build a safer, more affordable, and inclusive city.” — Mayor Andrew Knack

In this episode of the Universal Radio Network Podcast, we sit down with His Lordship, Mayor Andrew Knack, only weeks into his new role but already deep into the work of shaping Edmonton’s future. We talk about the lessons carried from 12 years as City Councillor, the excitement and pressure of hitting the ground running, and the responsibility of building a city where every voice — from...

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“You’re not meant to carry everything alone — asking for help is not weakness, it’s strength.”

This Wellbeing Wednesday, we dive deep into men’s mental health with Registered Psychologist Janelle Schultz.

We explore the realities behind stigma, suicide risk, emotional discomfort, and why so many men wait until a crisis to reach out. Janelle helps us understand the importance of creating space to feel — not fix — and how to truly support someone without shutting down vulnerability.

In this episode, we unpack:

Why men struggle to seek help unt...

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“There’s no weakness in vulnerability — it actually takes way more strength to say you’re struggling and ask for help.” — Raju Virk

In this heartfelt episode, we dig deep into masculinity, fatherhood, and the evolving mental health culture within Edmonton’s South Asian community. Raju opens up about his lived experience with addiction, sobriety, and reclaiming his role as a father — even after feeling disconnected from his children. He shares how vulnerability doesn’t take away from masculinity, but rather expands it, allowing men to be protectors, providers, and humans with emotional needs.

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“Joy doesn’t just happen to us — we must choose it, seek it, and make space for it every single day.” - Sogand 

In this week’s episode of Wellbeing Wednesdays, we dive into the simple yet transformative practice of seeking daily joy. Inspired by nostalgic childhood memories, shifting seasons, and the small moments we often overlook, this episode explores how intentionally cultivating awe can calm the nervous system, boost creativity, and build emotional resilience. 

From the science behind positive emotions to practical ways you can romanticize everyday routines — drinking water, savouri...

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In this episode with Gurjeet on Wellbeing Wednesday, we dive into the complex reality of men’s mental health and the growing effort to reduce suicide risk among men and veterans. We explore what it means to reframe masculinity—seeing strength not just in resilience and independence, but in emotional expression, vulnerability, and asking for help.

Together, we break down the pressures men face, how subtle shifts in behaviour can signal distress, and why increasing awareness through credible mental health information is essential in a world crowded by “bro-podcasts” and self-help misinformation.

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“Addiction isn’t a weakness — it’s the brain’s physiology being hijacked.” - Dr. Mohit Singh

With that powerful insight, Dr. Mohit Singh from Brick House Recovery Center joins Gurjeet on Well-Being Wednesday to break down why addiction happens, the signs to look for, and why some people are more vulnerable than others. 

They discuss stigma in the South Asian community, the value of culturally informed care, and the growing supports available in Edmonton and across Alberta. 

A concise, eye-opening conversation for anyone wanting to better understand addiction and...

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Welcome back to Well-Being Wednesdays with Sogand! 

This week, we’re diving deep into a topic many Canadians know all too well: seasonal blues, seasonal depression, and seasonal affective disorder (SAD). What do these terms really mean? How do shorter days, colder temperatures, and less sunlight impact our mood, sleep, and energy levels?

In this episode, Sogand breaks down the science behind these seasonal shifts, explores practical strategies to boost your mood, and shares actionable tips—from natural sunlight exposure to light therapy, sleep adjustments, and lifestyle changes. Whether you’re pers...

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Well-Being Wednesdays with Gurjeet: Men's Mental Health & November Reflections

Winter's here in Edmonton, and with it comes a reminder to check in-not just in with ourselves, but with the men in our lives. In this thoughtful and cozy episode of Well-Being Wednesdays, Gurjeet dives into the realities of men's mental health during Men's Health Month.

From braving the cold with her “sleeping bag coat” to unpacking how masculinity norms affect mental health, So lets the audience in on the significance of compassion, awareness, and simple acts of kindness. Drawing on the...

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Join Sogand on this uplifting episode of Well-Being Wednesdays as we dive deep into the art and science of optimism. In a world filled with uncertainty, socio-economic challenges, and everyday stressors, how can we maintain hope and a positive mindset?

Drawing on neuroscience, cutting-edge research, and real-life experiences, Sogand explores practical strategies for cultivating optimism, even during difficult times. From the broaden-and-build model to actionable daily routines, learn how deliberately practicing optimism can improve your brain function, enhance problem-solving, and even boost resilience.

Whether it’s navigating personal hardships, societal st...

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In this thoughtful episode of Well-Being Wednesday, Gurjeet takes a deep dive into Truth and Reconciliation — unpacking the history, meaning, and ongoing impact of Canada’s residential school system and the Truth and Reconciliation Commission (TRC).

Through the lens of mental health and cultural understanding, Gurjeet explores how colonial history continues to shape Indigenous well-being, the importance of culturally informed healthcare, and how language, heritage, and intergenerational trauma intersect in healing.

You’ll also hear reflections on immigrant perspectives, gratitude practice, and why learning about Indigenous experiences isn’t just an act o...

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"People often think that individuals use substances to get high, but really, they’re trying to take away the negative effects they’re feeling.”  - Dr. Lovneet Hayer

In this episode of Wellbeing Wednesday with Gurjeet sits down with Dr. Hayer, founder and treatment medical officer at Brick House Recovery Center, to explore innovative approaches to addiction and mental health care in Edmonton. From the gaps in the public healthcare system to the first-in-Alberta in-home detox services, Dr. Hayer shares how Brick House is making treatment accessible, comfort...

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“People tell me I listen, I get things done, and I reflect their voices — that’s what keeps me going.” — Councillor Jennifer Rice

As Election Day approaches, Councillor Jennifer Rice joins us to reflect on her first term and her vision for the future of Ward Ipiihkoohkanipiaohtsi. From fiscal responsibility and smart spending to tackling major infrastructure challenges like 41 Avenue and Ellerslie Road, Rice shares how collaboration and community advocacy drive her leadership.
 
She also opens up about her journey as a first-generation immigrant in politics, the encoura...

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 We need to bring fairness, accountability, and inclusivity to every decision City Council makes." – Nicholas Rheubottom 

Election season is here! With advance polls opening from October 7–11 and Municipal Election Day on October 20, it’s crucial to know who’s running to represent you. 

On this episode of the Universal Radio Network, we sit down with Nicholas Rheubottom , a first-time candidate for Ward 10 in Edmonton, to discuss his background, vision, and priorities for the city. 

Nicholas shares his journey—from working i...

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"I know the machinery of City Council, I know how things work—and now I want to take that next step forward and lead the city in a different way." – Tim Cartmell

In this episode of The Universal Radio Network, we sit down with two-term Edmonton City Councillor, engineer, business owner, and mayoral candidate Tim Cartmell, who is leading the Better Edmonton Party into the upcoming municipal election. With Election Day just around the corner, Cartmell shares why he believes Edmonton needs a shift toward safer streets, stronger fiscal management, and smarter infr...

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Edmonton is uniquely Edmonton. We’re not trying to be anywhere else—we’re building a city of our own.” – Councillor Keren Tang

In this episode of the Universal Radio Network, Councillor Keren Tang joins us as she seeks re-election in the upcoming municipal election on October 20th (advance polls open October 7th). She reflects on her past four years on council, the lessons she’s learned, and why she’s asking voters for another term.

From growth, property taxes, and transit to public safety, community well-being, and the city–provincial relat...

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 I want Edmonton to regain that pride and excitement I felt when representing this city—where businesses thrive, families feel safe, and opportunities abound for everyone." –  Rahim Jaffer 

Join us on Universal Radio Network, 97.9 FM, as we sit down with Edmonton mayoral candidate  Rahim Jaffer live from Station Park. With over a decade of federal political experience and a deep connection to the city, Rahim shares his vision for Edmonton’s future. 

In this candid conversation, we discuss: 

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"Be mindful of how much light you’re taking in, particularly as you’re setting the tone to go to sleep.” - Sogand

In this episode of Wellbeing Wednesdays, Sogans unpacks the science of light, sleep, and motivation. 

From the role of circadian rhythms and melatonin to how late-night scrolling impacts your brain and mood, we dive into the powerful link between rest and daily energy. 

Drawing on insights from Dr. Andrew Huberman and other research, you’ll learn practical ways to pr...

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Don’t give up on yourself before you’ve tried." — Adolyn Dar

Actor, writer, and mental health advocate Adolyn Darr joins us to share his journey from Calgary theatre to CBC’s Allegiance, his upcoming short film Tender Nahari, and his podcast Leveling Up Mental Health. Packed with inspiration, laughter, and insights on creativity, representation, and chasing your dreams, this episode is a must-listen. 

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 This episode is dedicated to Suicide Prevention Day, a reminder of the importance of awareness, compassion, and open conversations about mental health. 

We reflect on why this day matters, the power of checking in with ourselves and others, and the role we all play in breaking the stigma. 

If you or someone you know is struggling, please remember—support is available, and you are never alone. 

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 "It’s not always about the numbers—it’s about adding value. One day you’ll find peace and gratitude in that.” – Ishini 

In this episode, we spotlight Ishini, an Edmonton-based beauty and lifestyle creator whose journey is rooted in gratitude and authenticity. From her first major collaboration with JW Marriott to her vision of launching a skincare brand for deeper South Asian skin tones, Ishini opens up about the milestones, challenges, and dreams that define her path.

She reflects on her Sri Lankan heritage, the creators w...

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 “The act of doing the makeup is fulfilling, but the way I make people feel is what makes it my calling.” – Sunita, CEO of Sen Studios 

 When you think of Edmonton’s beauty scene, one name always comes up: Sen Studios. In this episode, we sit down with Sunita, the powerhouse makeup artist, mentor, and CEO who has been shaping the city’s beauty culture for nearly three decades. From her early days at MAC in the 90s to building a community of artists through Sen Studios, Sunita shares the ev...

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Well Being Wednesday: Money & Mental Health 

Money affects more than your wallet—it impacts your stress, self-worth, and happiness. Join Gurjeet as we break down money scripts, explore how financial pressure shapes mental health, and reveal research-backed insights on income and well-being. Learn practical tips to improve your money mindset, take control of your finances, and boost your emotional wellness. 

Your money doesn’t define you—but your mindset can change everything. 

Tune in every Wednesday at 97.9 FM! 

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 "Mistakes don’t define you."  - Sogand

In this episode, Sogand dive into the science and practice of self-compassion — exploring why our inner critic shows up, and how to gently shift toward self-kindness. From naming your negative self-talk to harnessing the power of music, movement, gratitude, and random acts of kindness, you’ll learn neuroscience-backed strategies to rewire your brain for balance and resilience. 

Sogand talk about the hidden impact of social media, why breaks are essential for creativity and wellbeing, and how even the smallest acts of kindness toward yourself...