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PODCAST

Master Stress with Dr. S

Welcome to Master Stress with Dr. S, the podcast that empowers high-achievers to unlock their full potential by mastering stress and achieving burnout-proof success. Hosted by Dr. Safia Debar, a renowned stress expert, medical doctor, speaker and coach. Each episode dives deep into the neuroscience of stress, blending logic and intuition to give you practical tools for thriving in a fast-paced world. Whether you’re navigating the pressures of leadership, striving for peak performance, or yearning

health & fitness medicine

All Episodes

28:57

Hormones 101

Master Stress with Dr. S ·

2025/08/25

In this episode of 'Master Stress with Dr. S,' Dr. Debar dives into the foundations of hormone health, explaining the critical role hormones play in our bodies. She outlines the four major hormonal axes: HPA (hypothalamic-pituitary-adrenal), HPT (hypothalamic-pituitary-thyroid), HPG (hypothalamic-pituitary-gonadal), and HPI (hypothalamic-pituitary-insulin) and their respective functions. Dr. S simplifies complex hormonal interactions and provides a framework to understand how imbalances can a...

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28:33

The Quiet Cost Of Menopause

Master Stress with Dr. S ·

2025/08/18

In this final episode of the neuroscience-informed leadership series, Dr. S explores the often-overlooked issue of female leadership burnout due to menopause. She sheds light on the neurological and physiological impacts of menopause, emphasizing its relevance to everyone in the workplace. Dr. S insists on the importance of awareness, tracking symptoms, and normalizing discussions around menopause to foster a supportive work environment. She shares real-life anecdotes, discusses the importanc...

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19:45

IT STARTS WITH YOU

Master Stress with Dr. S ·

2025/08/11

In this episode of 'Master Stress with Dr. S,' Dr. S delves into the often overlooked aspects of HR leadership and overall wellbeing. The episode titled 'What They Didn't Teach You and Why It All Starts With You' explores the gaps in traditional HR education, emphasizing the importance of understanding and regulating one's nervous system as a leadership tool. Dr. S highlights the significance of personal wellbeing, inner work, and self-audit practices in fostering a productive and healthy wor...

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23:50

How to Fix Systemic Burnout

Master Stress with Dr. S ·

2025/08/04

In this thought-provoking episode of 'Master Stress with Dr. S,' we dive into the often overlooked causes of systemic burnout within organizations. Dr. S challenges the traditional focus on individual resilience, exploring how toxic corporate cultures and unsustainable workloads are the real culprits. We discuss the importance of truth and validation from leadership, the systemic role in burnout, and what truly effective burnout prevention looks like. Tune in for actionable insights on how to...

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34:02

Wellness Budgets That Work: Where to Invest

Master Stress with Dr. S ·

2025/07/28

In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar discusses how to optimize corporate wellness budgets for genuine impact. Dr. S highlights the gap between wellness offerings and their actual utilization while providing a blueprint on where to invest for the best return on investment. Key recommendations include ongoing programs with accountability, leader-led initiatives, science-backed tools, and embedding recovery strategies into work culture. Dr. S shares examples and success...

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15:33

INTRODUCING: The Breath Prescription

Master Stress with Dr. S ·

2025/07/21

Mastering Leadership Through Breath Work with Dr. S In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar delves into the power of breath work as a strategic tool for executive performance, clarity, and culture change. Emphasizing the critical role of the nervous system in leadership effectiveness, Dr. S shares personal anecdotes and practical applications of breath work in the workplace. She introduces her 'Breath Prescription' – a science-backed, somatically intelligent method des...

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25:28

Why Your Wellness Strategy is Missing the Mark

Master Stress with Dr. S ·

2025/07/14

In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar delves into the concept of resilience, debunking common myths and highlighting why many wellness strategies fail. She introduces the 40/60 rule, which attributes 40% of burnout to individual traits and 60% to systemic issues within organizations. Dr. Debar shares insights from neuroscience and her extensive experience working with high achievers, emphasizing the importance of psychological safety, agency over workload, effective r...

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12:54

Mini-Episode: Rethinking Meetings – A...

Master Stress with Dr. S ·

2025/07/07

In this episode of Master Stress with Dr. S, we delve into the impact of poorly organized meetings on your team’s productivity and mental clarity. Dr. S shares a personal story highlighting the cognitive and emotional toll of ineffective meetings. He emphasizes that inefficient meetings not only waste time but also deplete focus and trust within a team. Dr. S outlines a gold standard for brain-friendly meetings: they should be purpose-driven, short, and selective with a focus on clear outcome...

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33:08

Meetings, Emails & Mental Fatigue: How Work is...

Master Stress with Dr. S ·

2025/06/30

In this episode of Master Stress with Dr. S, Dr. Safia Debar, stress expert and founder of RQ Wellness, explores how to transform workplaces using neuroscience. Aimed at HR leaders and executives, this podcast dives into practical strategies for reducing cognitive load, managing mental fatigue, and establishing brain-friendly work cultures. Dr. Debar discusses the science behind cognitive fatigue, illustrates its impact through real-life examples, and provides actionable steps to redesign wor...

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19:39

Crisis, Conflict & Clarity: How to Lead When...

Master Stress with Dr. S ·

2025/06/16

How to stay in your PFC when managing difficult people and conflicting demands. In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar, a stress expert and founder of RQ Wellness, discusses how HR leaders and executives can lead with clarity, control, and performance without succumbing to stress and burnout. She delves into the concept of crisis reactivity, explaining how high-stress situations trigger the amygdala, leading to miscommunication and loss of credibility in organizations....

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21:01

The Prefrontal Cortex Advantage: How to Build a...

Master Stress with Dr. S ·

2025/06/09

Neuroscience-backed strategies to unlock creativity, logic, and calm. In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar addresses HR leaders and executives on how to lead effectively without burning out. The series focuses on leveraging neuroscience to tackle workplace stress and burnout. Dr. Debar discusses the challenges of dealing with unsupportive leadership, the importance of internal control, and provides five science-backed tactics to maintain energy and integrity. The epi...

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26:58

Two Brain States: The Hidden Driver Behind...

Master Stress with Dr. S ·

2025/06/02

Your team isn’t lazy—they’re just stuck in survival mode. In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar continues a series called 'Lead Without Losing Your Mind and Thrive Instead.' This neuroscience-informed series is designed for HR leaders, executives, and managers seeking real solutions to stress without burnout. Dr. Debar explains the two brain states—survival mode and executive mode—and their impact on productivity and well-being. She discusses common workplace stressor...

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24:57

The Burnout Brain: Why Hustle Culture is Costing You...

Master Stress with Dr. S ·

2025/05/26

What every HR Director needs to know about cognitive overload and burnout. In this episode of Master Stress with Dr. S., Dr. Safia Debar introduces 'Lead Without Losing Your Mind and Thrive Instead,' a neuroscience-informed series for HR leaders and executives aimed at providing real solutions without burnout, chaos, or compromise. Dr. Debar emphasizes the importance of sustainable high performance and retaining top talent by aligning organizational goals with employee well-being. She discuss...

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45:29

Chaos to Clarity

Master Stress with Dr. S ·

2025/05/19

Unlocking the Power of Stress: Turning Chaos into Clarity with Dr. Safia Debar In this episode of 'Master Stress with Dr. S' titled 'Chaos to Clarity,' Dr. Safia Debar explores the concept that stress, often seen as detrimental, can actually be harnessed as a powerful tool for achieving peak performance. Driven by experiences with her coaching clients, she addresses common misconceptions about stress, emphasizing its role as a neutral physiological response that can enhance focus and product...

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20:09

No Time? No Problem – How to Build Movement into a...

Master Stress with Dr. S ·

2025/05/12

Micro Movements for a Healthier Lifestyle In this episode of Master Stress with Dr. S, we explore how to integrate consistent movement into a busy schedule. Dr. S discusses the importance of redefining our relationship with exercise, emphasizing that even micro movements have significant benefits. Through patient anecdotes and scientific insights, the episode debunks the myth that extensive time and effort are required for effective exercise. Dr. S provides practical tips for incorporating s...

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27:23

Movement and the nervous system: Not all exercise is...

Master Stress with Dr. S ·

2025/05/05

Listening to Your Body: Rethinking Movement and Exercise In this episode of 'Master Stress with Dr. S,' we dive into a new paradigm of movement and exercise, exploring how to align physical activity with the body’s natural rhythms and needs. Dr. S examines the neurobiological aspects of movement, emphasizing the importance of tuning into the nervous system and adapting exercise routines accordingly. The discussion touches on the harmful effects of mismatched high-intensity training, the gend...

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32:21

The Breathwork Map—Which Type is Right for You?

Master Stress with Dr. S ·

2025/04/28

Mastering Stress with Breathwork: Techniques for Everyday Calm and Deep Healing In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar explores the profound impacts of breathwork on stress relief and healing. She explains the science behind how breathwork influences the autonomic nervous system and brainwave activities, helping listeners understand the shift from stress (beta state) to relaxation (alpha) and even deeper states like theta and delta. Dr. S covers three main types of br...

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24:26

The Science of Breathwork—Rewiring Stress & Healing...

Master Stress with Dr. S ·

2025/04/21

The Power of Breath Work: Science, Benefits, and Practices In this episode of 'Master Stress with Dr. S,' Dr. Safia Debar delves into the transformative power of breath work, despite battling pharyngitis. She highlights the significant role breathing plays in affecting one's emotional and physical state, showing how it can lead to feelings of anxiety, calmness, and even peak performance. By taking listeners on a journey of their breath, she explains its process, benefits, and potential inter...

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23:47

How Breathwork & brainwaves change everything

Master Stress with Dr. S ·

2025/04/14

Unlocking the Power of Breath Work: From Science to Personal Transformation In this episode of 'Master Stress with Dr. S,' Dr. Saia Debar, despite battling pharyngitis, dives deep into the transformative potential of breath work. She shares a personal experience that revolutionized her understanding of stress and healing, connecting it to the science of brainwaves. Dr. Debar explains how different brainwave patterns—beta, alpha, theta, delta, and gamma—correlate to various states of being an...

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26:19

Sleep series part 3: Tailored sleep strategies for...

Master Stress with Dr. S ·

2025/04/07

Adapt and Overcome: Tailoring Sleep Strategies for Real-Life Challenges In this episode of 'Master Stress with Dr. S,' we delve into the flexible and practical approaches to improving sleep quality amidst life's unavoidable disruptions. Whether you're a shift worker, a sleep-deprived parent, or simply someone struggling to find enough hours in the day, Dr. S offers actionable strategies and mindset shifts to help you adapt and optimize your rest, rather than striving for perfection. This epi...

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49 results

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