Burnout is everywhere right now.

The world feels heavy. Work is demanding. Our nervous systems are tired. And somehow, we’re still expected to “practice mindfulness” like we have unlimited time, energy, and silence.

In this episode of Drink More Water, Amanda sits down with meditation, mindfulness, and movement leader Rosa Castaño for some much-needed soft advice for stressful times — and a more realistic approach to self-care: being semi-mindful.

Not perfect.
Not zen 24/7.
Just present enough to notice what your body is telling you — before stress turns into full-blown burnout.

Rosa shares how to:

• Recognize your personal stress style
• Spot early burnout signals in your body and behavior
• Create simple mindfulness habits that actually fit into real life
• Practice self-care without adding more pressure to your to-do list
• Build emotional resilience at work and at home
• Fear less, enjoy more, and stop waiting for life to be perfect

We also talk about her powerful life advice — “have the audacity” — and why so many of us aren’t actually afraid of failure… we’re afraid of what success might change.

As a certified meditation, mindfulness, and movement leader with a background in the corporate world, Rosa works with individuals and companies to implement practical stress-management strategies and workshops that support emotional well-being in the workplace.

If you’re feeling overwhelmed, exhausted, disconnected, or stuck in survival mode, this conversation will meet you exactly where you are.

You don’t have to fix everything.
You don’t have to meditate for an hour.
You don’t have to be perfect.

You just have to start noticing.

Connect with Rosa on Instagram: @wellbeingwithrosa or via her website: www.rosacastano.com

Connect with Amanda on Instagram: @askamandaadams

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Connect with Amanda on LinkedIn, Instagram, and YouTube.

And don't forget...DRINK MORE WATER!

Megan Barry knows what it means to have your life split into before and after.

In 2015, she became the first woman elected Mayor of Nashville — a milestone moment and the realization of a lifelong dream. A few years later, she resigned after an affair with a colleague became public, a scandal that played out on a national stage.

But that wasn’t her worst day.

Not even close.

Megan also endured the unimaginable: losing her son to a drug overdose. Grief, public judgment, shame, and heartbreak collided — and she was left to figure out how to rebuild a life from the wreckage.

In this raw and deeply human conversation, Amanda and Megan talk about:

• What it’s like to fall very publicly
• Surviving profound grief
• Letting go of the “girl boss” myth
• The impossible expectations placed on women to be everything to everyone
• And how to begin again when you don’t recognize your own life

Megan also shares the story behind her powerful memoir, It’s What You Do Next, and the hard-won wisdom that came from living it.

This episode is honest, unfiltered, heartbreaking, hopeful — and ultimately empowering.

Because if Megan Barry can rebuild after losing everything that once defined her, it’s proof that no single chapter gets to decide your ending.

Follow Megan on Instagram: @mayormeganbarry

Support the show

Don't forget: new episodes drop every Tuesday! Like and subscribe wherever you get your podcasts to make sure you never miss a minute!

Connect with Amanda on LinkedIn, Instagram, and YouTube.

And don't forget...DRINK MORE WATER!

Anastasia Brown is one of the most influential women in the Nashville music industry. She discovered Keith Urban and worked with legends like Peter Frampton, Leon Russell, and Sting. She later became a pioneer in Hollywood, serving as a music supervisor on Emmy-winning film and television projects, including Steven Spielberg’s miniseries Taken and the iconic, music-driven film August Rush.

But this episode goes far beyond her career.

In a heartbreaking period of her life, Anastasia lost her son, her sister, and her father in rapid succession. The trauma and grief that followed didn’t just affect her emotionally — it changed how her brain functioned, impacting her memory, mood, and ability to think clearly.

In this conversation, Anastasia opens up about:

• Child loss and surviving the death of her only son
• Complicated grief, PTSD, and mental health after trauma
• Discovering Keith Urban and building a career in Nashville
• Her transition from the music industry to Hollywood music supervision
• Working on Steven Spielberg projects and August Rush
• Why therapy and medication weren’t enough
• How a brain scan finally revealed what was wrong
• Targeted TMS (transcranial magnetic stimulation) therapy and brain-based healing

She is also joined live from California by her doctor, Dr. Jabour, who explains how advanced MRI brain imaging and neuro-navigated TMS therapy work, what happens to the brain during extreme grief and trauma, and how the brain can be retrained to support healing from depression, anxiety, PTSD, and complicated grief.

This is a powerful story of resilience, science-backed mental health treatment, and rebuilding a life after unimaginable loss.

If you or someone you love is struggling with grief, trauma, depression, or PTSD, this episode offers honesty, hope, and a path forward.

Follow Anastasia Brown on Instagram: @anastasiabrown

Learn more about Dr. Jabour and his ground-breaking therapy: https://www.smartbrainandhealth.com/contents/about-us/our-doctors

Connect with Amanda on Instagram: @askamandaadams

Support the show

Don't forget: new episodes drop every Tuesday! Like and subscribe wherever you get your podcasts to make sure you never miss a minute!

Connect with Amanda on LinkedIn, Instagram, and YouTube.

And don't forget...DRINK MORE WATER!