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PODCAST

TURN it up!

The Universal Radio Network

Welcome to The Universal Radio Network"s podcast page, here you can access our interviews, discussions & podcasts. Visit our website at www.theuniversalradio.com or follow us on social media for updates!Instagram: @theuniversalradioTwitter: @theuniversalrad

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All Episodes

39:17

#252 Building Better Habits for a Kinder New Year

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2026/01/01

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 tool...

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24:47

#251 TURNing it up with Kim Long, When Perfectionism...

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2025/12/24

“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...

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31:01

#250 TURNing it up with Sogand on Wellbeing...

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2025/12/17

“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 regul...

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28:58

#249 TURNing it up with Mayor Andrew Knack:...

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2025/12/10

“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 ...

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19:26

#248 TURNing it up with Janelle Schultz, Supporting...

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2025/12/05

“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 ...

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36:48

#247 TURNing it up with Raju Virk, Masculinity...

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2025/12/04

“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 masculin...

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47:11

#246 TURNing it up with Sogand on Wellbeing...

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2025/12/03

“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 scienc...

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22:17

#245 TURNing it up with Gurjeet on Wellbeing...

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2025/11/26

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 m...

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21:09

#244 TURNing it up with Dr. Mohit Singh, Addiction:...

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2025/11/20

“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 concis...

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45:57

#243 TURNing it up with Sogand on Wellbeing...

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2025/11/19

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 ...

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35:16

#242 TURNing it up with Gurjeet on Wellbeing...

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2025/11/12

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 s...

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45:01

#241 TURNing it up with Sogand on Wellbeing...

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2025/11/05

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 del...

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40:05

#240 TURNing it up with Gurjeet on Wellbeing...

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2025/10/29

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 traum...

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11:20

Mix #4

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2025/10/11

IG: @theuniversalradio

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10:31

Mix #3

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2025/10/11

IG: @theuniversalradio

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21:18

Mix #1

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2025/10/11

IG: @theuniversalradio

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13:11

Mix #2

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2025/10/11

IG: @theuniversalradio

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13:56

Mix #5

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2025/10/11

IG: @theuniversalradio

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16:23

#238 TURNing it up with Dr. Lovneet Hayer: From...

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2025/10/09

"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, D...

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37:16

#237 TURNing it up with Jennifer Rice: Building a...

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2025/10/07

“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 a...

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257 results

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