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PODCAST

Wellness with Juanita Podcast

Welcome to the Wellness with Juanita podcast. I’m your host, Juanita Nagai, an American living in Japan for 20 years and a National Board Certified Health and Wellness Coach. This podcast is all about change, growth, healing yourself, learning how to get back up after life kicks you down, and exploring mindfulness and self-compassion as incredible tools available to each and everyone of us to do just that.

health & fitness mental health

All Episodes

00:34:47

Ep22: Learning to Hold It All

Wellness with Juanita Podcast ·

2025/11/14

Today I talk about the power of positivity in counterbalancing the negativity bias we all have to some extent. While learning to stay on alert and be vigilant against danger helped our ancestors survive and evolve, it remains a prominent feature of our modern day brains and can cause us to feel chronically on edge, anxious and stressed. In addition to our biology, we are facing a lot of truly dangerous and distressing challenges globally at the moment. What can we do when faced with so many

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01:00:21

Ep21: Transforming Your Life with DeDe Spicher

Wellness with Juanita Podcast ·

2025/10/31

Today I talk with fellow health and wellness coach and friend, DeDe Spicher, about transformation, change, and the power sharing our stories have in sustaining hope, joy and strength–even in the most challenging of times. DeDe’s experience with bariatric (weight loss) surgery was the first step of many on her remarkable personal journey from patient to coach. As she found new ways of being in the world and radically redefined her relationship with food and eating, she was not only able to keep the

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00:32:00

Ep20: Finding Forgiveness

Wellness with Juanita Podcast ·

2025/10/14

Today I get real, deep, and personal as I explore the tender space I find myself in lately: finding forgiveness for the younger versions of me that didn’t always make the best and brightest decisions in life. While obviously all of those past versions of me got me to where I am today (and that’s pretty great!), I find myself wondering at the “whys” of how I started down the unhealthy paths that held me captive for so many years of my life. That process has led me to self-compassion once again, and

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00:39:20

Ep19: Internal Family Systems with Jennifer Schrappe

Wellness with Juanita Podcast ·

2025/09/30

Join me as I speak with Jennifer Schrappe, a licensed professional clinical counselor based in Ohio about internal family systems. Originally created by Dr Richard Schwartz, within the framework of IFS, one of the best things we can do for ourselves is to get to know all of our parts and realize there are “no bad parts.” They all have their purpose and reason for existing in the way that they do. If we can make space for them, begin to recognize, engage and dialogue with them, we can go a long way

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00:35:14

Ep18: Exploring Expectations, Acceptance & Mindset

Wellness with Juanita Podcast ·

2025/09/14

Join me as I explore the interplay between: our expectations (for ourselves, others, our circumstances)the gap between them and reality (and what we do with that discrepancy)how our mindset shapes and frames it all. I’m curious to hear what your thoughts are on how these three interact with each other! Feel free to leave a comment on whatever platform you’re listening to or send me a DM on my socials (below).Follow me on socials:Instagram⁠: https://www.instagram.com/wellness_with_juanitaFacebook⁠:

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00:51:41

Ep17: The Slow Life with Michelle Pietrzak-Wegner

Wellness with Juanita Podcast ·

2025/08/31

I was delighted to be able to chat with Michelle Pietrzak-Wegner about the slow life: yoga, nature, what she calls various “slow practices,” and how getting in touch with our physical body helps us rediscover and reconnect with ourselves in deeply profound ways.Originally from the US and based in Tokyo, Michelle is a licensed somatic-based psychotherapist, Certified International Yoga Therapist, and Certified Shinrin Yoku (Forest Bathing) Guide with a twenty-year background in teaching and

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00:36:28

Ep16: Fierce Self-Compassion (Revisited)

Wellness with Juanita Podcast ·

2025/08/14

Today I talk about fierce self-compassion and specifically, how it has helped to shape the course of my own journey. Even when I didn’t quite realize it at the time, both tender and fierce self-compassion were working together like a beautiful yin yang symbol supporting my path to change, growth and healing. For all the doubters out there, fierce self-compassion shows us that compassion is not weak or ineffective and it certainly doesn’t “let us off the hook.” With it, we can protect, provide and

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01:01:39

Ep15: Finding Yoyu with Marci Kobayashi

Wellness with Juanita Podcast ·

2025/07/31

Today I’m joined by Marci Kobayashi, a writer, teacher, and business owner based in Hiroshima, Japan. Marci is the author of Finding Yoyu: The Japanese Compass for Navigating Overwhelm and Cultivating Abundance in 7 Key Areas of Life and is currently working on a memoir about caregiving for her father-in-law with Alzheimer’s. Her writing blends personal storytelling with practical insight, offering readers a fresh and compassionate lens on balance, resilience, and the hidden pressures many women

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00:35:24

Episode 14: Tender Self-Compassion

Wellness with Juanita Podcast ·

2025/07/14

Listen in as I dispel some of the most common myths and misconceptions about self-compassion, explain the three basic elements, and dive in deeper to discuss how tender self-compassion forms the fundamental basis from which we best initiate personal transformation. When we learn how to accept ourselves just as we are (flaws and all), we open up the pathway to create meaningful, lasting change in our lives.Today’s take away is to find lovingkindness phrases you’d like to hear every day – and as a

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00:36:11

Episode 13: Dealing with Difficult Emotions

Wellness with Juanita Podcast ·

2025/06/14

In this episode I talk about how we are hard-wired to avoid pain. While this is a great evolutionary feature for us in the physical world – we don’t have to find out the hard way that fire hurts each and every time – when it comes to our inner world, that avoidance does not usually have the best end results.After sharing some personal stories of what I have found to be true in being able to deal with difficult emotions as they occur (and not), I walk us through the RAIN technique as today’s

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00:30:34

Episode 12: The Sounds of Silence

Wellness with Juanita Podcast ·

2025/05/14

Today I do my best to share my experience, thoughts, and reflections from my five day, silent, at-home retreat. It was A LOT. All around. A lot of meditating. A lot of being. A lot of nothing. A lot of time. A lot of silence. A lot of me.It was hard — because life is hard. It was also full of love and deep appreciation and gratitude and joy and wonder and beauty. Coming to you live from the great outdoors, apologies for the birds in the background and the occasional wind-gust. Like our mindfulness

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00:29:05

Episode 11: Being True to Ourselves

Wellness with Juanita Podcast ·

2025/04/14

Life is hard. Our modern day lives are complex. We exist in an infinite universe, bound by finite time and physical limits. It’s the most natural and human thing in the world to get lost in our thoughts, day-to-day struggles, worries, social media, and endless To Do lists. Reflecting on our deepest values—what truly matters in life—isn’t something we often make time for. But when we do, if we can learn to identify our North Star, we can begin to make choices that create a meaningful, aligned, deeply

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00:36:10

Episode 10: Gremlin Fighting

Wellness with Juanita Podcast ·

2025/03/14

In this episode I talk about “the gremlins:” limiting beliefs, negative self-talk, self-doubt and all of those little whispers in our minds that somehow we just aren’t quite good enough. While the gremlins are unique to each of us, dependent upon things like our upbringing, cultural norms or taboos, or even specific incidents or traumas we may have faced, we all have them. It’s important to recognize this, and to realize they are not our fault or our failings. I talk about what we can do to bring

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00:38:46

Episode 9: Loving Ourselves

Wellness with Juanita Podcast ·

2025/02/14

Join me as I explore what it means to honestly love ourselves – and how that has a ripple effect out into the world.I argue that self-care is not selfish, self-indulgent or self-absorbed. I talk about the differences between self-soothing, self-care, and self-love. What is involved in truly loving ourselves? And loving ourselves through all of it — not only when life is good and we feel happy, but also during those inevitable periods of uncertainty, stress, darkness and difficulty. I discuss a

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00:33:23

Episode 8: Looking Ahead

Wellness with Juanita Podcast ·

2025/01/14

After our “look back” last time, today I talk about how that process evolves as we look ahead to the new year. By utilizing insights from the past year, we can identify lessons, themes, and patterns that have emerged. This kind of deep introspection may not always be easy, but the natural slower, subdued, rhythm of winter and the reflective energy of the New Year create the perfect opportunity—if we’re willing to listen.I share the top five lessons I learned in 2024, ones so impactful that I’m

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00:25:26

Episode 7: (Bonus) Looking Back

Wellness with Juanita Podcast ·

2024/12/31

Happy New Year! Sending us all warmest wishes for a happy, healthy 2025 as we continue to learn, love, and live along our individual paths. In today’s bonus episode, I take a look back at the past year to some of my achievements and accomplishments as an important part of the process of change and growth. Taking periodic intentional looks back helps us to recognize that the small, consistent steps we take eventually combine to create larger, long-lasting changes. I acknowledge how vital it also

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00:32:13

Episode 6: The Power of Positivity

Wellness with Juanita Podcast ·

2024/12/14

Have you ever noticed how much easier it is to think of all the things you don’t like about yourself, or things you wish you could change about your life, than it is to think of your wonderful qualities or all the things going well? How readily can you think of a negative customer service encounter versus a positive one? As humans, our minds tend to “stick” to negative experiences much more readily than positive (or neutral) ones. This is called negativity bias and it served us incredibly well as

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00:32:33

Episode 5: Making the Space

Wellness with Juanita Podcast ·

2024/11/14

Today I talk about how we begin to *actually* create the space and time to practice self-care in our busy, frantic-paced lives. So many of us can relate to feeling like never having enough hours in the day for our To Do list – which we very often find ourselves at the very bottom of. Using personal examples of how I was able to not only quit detrimental habits like smoking and drinking, but also began to build nourishing regular self-care routines into my ordinary “busy working mother” life, I

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00:35:34

Episode 4: Fierce Self-Compassion

Wellness with Juanita Podcast ·

2024/10/14

Today we talk about fierce self-compassion; what it is, and how it acts as yang to tender self-compassion’s yin. We explore how it can help to protect, provide, and motivate ourselves to take action in the world, and how we can start to cultivate it. I discuss both the constructive and destructive sides to anger, and how recognizing that anger usually has something to teach us can be beneficial, especially as it regards tapping into this fierce energy. Today’s take-away explores how to uncover

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00:56:30

Episode 3: (Bonus) A Conversation with Gretchen Miura

Wellness with Juanita Podcast ·

2024/09/30

Join me as I talk with Gretchen Miura, a mindfulness meditation teacher, grief care facilitator, and dear friend. We discuss what originally led each of us to mindfulness meditation, the role grief played in our paths to it, and how our paths intersected in the first place. Gretchen shares what led to creating the grief support group she co-facilitates with Sarah Furuya, Lighthouse Circle. Joining the first iteration of Lighthouse Circle in 2021 was an instrumental step in dealing with my own

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