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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

society & culture visual arts

All Episodes

37:22

#262 Healthy Relationships

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2026/02/26

We map what real healthy relationships look like across romance, family, friendships, and work. We share clear red flags to avoid and green flags to build, plus a journaling prompt to shape better habits starting today. • Defining the ideal end goal for healthy relationships • Mental journaling prompt for clarity and action • Debunking media myths around romance and persistence • Pillars of communication, respect and equal voice • Trust as transparency and emotional safety • Balancing indepe...

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43:33

#261 My House Has 100 Plants And Zero Regrets

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2026/02/20

Send a text 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...

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52:58

#260 Born to Shine

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2026/02/20

Send a text 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 ...

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32:31

#259 Redefining Body Image: From Trends To Truth

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2026/02/19

Send a text 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 compa...

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53:37

#258 Punjabi Tragedies, Diaspora Memory, And The...

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2026/02/13

Send a text 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 c...

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7:23

Judi Singh: Black Punjabi Voice Of Edmonton’s Jazz

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2026/02/09

Send a text 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. ...

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39:27

#256 Understanding Domestic Abuse And Finding Help

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2026/02/06

Send us a text 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, neg...

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43:19

#255 I Went To A Dog Park For Neuroscience, Not For A...

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2026/02/02

Send us a text 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 ...

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39:53

#254 Rest That Actually Works

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2026/01/22

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 ...

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47:46

#253 How To TURN Shame Into Resilience Using...

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2026/01/16

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

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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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267 results

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