Send us a text

What if the “weeds” in your backyard are actually part of your wellness toolkit?

In this inspiring episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada, Psy.D., DipABLM sits down with Michelle McAninch, founder of Tamarac Garden, to explore the heart of herbalism and how everyday plants can support natural wellness and self-care.

Michelle shares the personal story that sparked her journey—after her son’s serious illness was initially misidentified, she began researching Northwest medicinal plants, learning to forage, and discovering how herbs and “weeds” can help support the body’s natural healing processes. Together, Michelle and Dr. Sami talk about listening to your body, building confidence in your own intuition, and starting small with practical herbal tools that feel approachable—even if you’re brand new to herbalism.

You’ll also hear beginner-friendly tips on starter herbs like oregano, peppermint, basil, and garlic, plus everyday wellness go-tos like activated charcoal and cayenne—and how these may be used as part of a broader lifestyle approach alongside nutrition, sleep, stress management, movement, and community connection.

As always, this conversation is for educational purposes and encourages listeners to make informed decisions and seek professional care when needed.

✅ In this episode, we cover:

• What herbalism is (and what it isn’t)
• “Weeds as medicine” and how to see plants differently
• Beginner-friendly starter herbs for everyday wellness
• Simple self-care tools that support the body naturally
• Mindset, intuition, and why you know your body best
• How herbalism can complement lifestyle medicine

🌿 Learn more about Michelle’s work at TamaracGarden.com

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

What if renewal didn’t require a major life overhaul—but simply a shift in awareness?

In this deeply grounding episode of Thursday Tea with Sami, Dr. Samia Estrada sits down with Sandeep Nath, creator of the Renewalism Movement, to explore how energy, consciousness, and simple daily habits can help prevent burnout and restore clarity—both personally and professionally.

Sandeep shares his journey from corporate leadership to spiritual exploration, including time spent learning from Vedic masters, Tibetan monks, and Taoist traditions. Together, they unpack what renewalism really means and how aligning body, mind, and spirit can transform the way we work, lead, and live.

In this conversation, you’ll learn:

• Why burnout is often an energy imbalance, not just stress
• A powerful 30-second breathing practice you can use between tasks
• How gratitude and awareness can shift experiences from “happening to you” to “happening for you”
• The role of conscious leadership in creating healthier workplaces
• How renewalism aligns naturally with the six pillars of lifestyle medicine
• Why small, consistent habits matter more than big, dramatic changes

Sandeep also introduces the concept of renewal tourism—an immersive approach to personal and professional transformation through travel, reflection, and conscious practices.

This episode is a reminder that renewal doesn’t have to be complicated. Sometimes, it starts with a breath.

✨ Perfect for professionals, leaders, and anyone feeling stretched thin as we move into a new year.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

What if “getting healthy” wasn’t about dieting or chasing a number on the scale—but about building strength, consistency, and confidence in your body?

In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, Dr. Samia Estrada (clinical psychologist and lifestyle medicine specialist) sits down with Fjorino Musaku, a wellness professional with a powerful story: from being the overweight kid in high school to earning a master’s degree in exercise science, working with elite athletes (including the Detroit Red Wings and Detroit Lions), and helping thousands of endocrinology patients build sustainable health habits.

You’ll learn practical, realistic strategies for sustainable wellness—without obsession, restriction, or perfection—including:

• Why strength training and flexibility often create better long-term results than focusing only on weight loss
• How to restart exercise if you’ve been sedentary (including the simple 1,000-step approach)
• The mindset shift that makes movement easier: “I get to exercise” vs. “I have to”
• Nutrition without dieting: adding more fruits and vegetables instead of relying on restriction
• How building muscle supports metabolic health, blood sugar control, and overall wellbeing
• How community support improves consistency—and why peer encouragement matters
• How technology (including Frisca AI CCM) can support habit change between appointments
• A hopeful message for anyone managing diabetes, chronic health challenges, or motivation struggles: prepare for good news

If you’re looking for a healthier relationship with food, a more sustainable approach to fitness, or a way to feel stronger in daily life—this conversation is for you.

Connect with Fjorino / Frisca AI CCM:
Search “Frisca AI CCM” in the Apple App Store or Google Play Store and schedule your first consultation.

Hosted by: Dr. Samia Estrada, Psy.D., DipABLM
Thursday Tea with Sami: Your Sip of Wellness and Mental Health — Your Journey to Wellness Starts Here.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

What if balance isn’t something you “achieve”… but something you practice—over and over again?

In this episode of Thursday Tea with Sami, Dr. Sami Estrada sits down with Dr. Haley Parker, integrative medicine leader and educator, to explore East Asian Medicine and how acupuncture, herbs, breathwork, and movement can support real-life wellness—especially for stress, burnout, pain, and women’s health.

Dr. Parker shares her personal “conversion moment” into acupuncture after stubborn athletic injuries, the misconceptions that still keep people from trying East Asian Medicine, and what a first acupuncture visit actually feels like (yes—there are funny intake questions, and no—it’s not as scary as you think). Together, Sami and Haley dive into why stress quietly builds in the body, how burnout shows up in early red flags, and why healing often starts with the simplest step: a deep breath and a small shift forward.

You’ll also hear:

• Why “balance is in motion” (and why life keeps testing us!)
• How acupuncture supports the nervous system’s rest-and-digest state
• The East Asian Medicine view that “where there is blockage, there is pain”
• Movement tips for chronic pain (stretching, walking, gentle cardio, and more)
• Women’s health insights across the lifespan: cycles, fertility, and transitions
• The difference between supporting athletes vs. everyday bodies
• Why early education and prevention could transform healthcare as we know it

If you’ve been feeling overwhelmed, burnt out, or stuck in pain, this episode is a grounding reminder that you’re not alone—and that healing doesn’t have to be all-or-nothing.

Learn more / Connect with Dr. Haley Parker & VUIM:

• University: VUIM.edu
• Clinic: VUIMclinic.com
• Campuses/clinics mentioned: Tyson’s Corner, VA • Ridgefield, NJ • Duluth, GA

Enjoy the episode?
Follow Thursday Tea with Sami for weekly conversations that translate mental health and lifestyle medicine into real-life tools you can use. And if this one helped you, share it with a friend who needs a little support today.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

What does “healthy” look like when you’re living in the real world—busy schedules, stress, travel, cravings, and all?

In this warm, honest conversation, Dr. Sami Estrada sits down with Barry Abrams, a voice artist who used the pandemic as a turning point to create sustainable lifestyle changes alongside his wife. Barry shares how his mindset shifted from dieting to wellness, why the goal of eating is simply to be “not hungry” (not stuffed), and how he balances discipline with compassion—because sometimes you just need a diner burger, and that’s part of being human.

You’ll also hear Barry’s practical, doable strategies:

• “Dinner and done” (and why nighttime snacking—even on “healthy” foods—adds up)
• A simple way to enjoy “treats” without overdoing it (especially on vacations/cruises)
• Carb timing for energy and better sleep
• Easy, satisfying swaps (hello portobello mushroom “bun” and rutabaga fries)
• Why stretching is his #1 daily practice (free, simple, and makes you feel good)
• How movement supports presence, performance, and stamina—especially in voice work
• The power of support at home: “First they ask why… then they ask how.”

If you’re tired of all-or-nothing wellness, this episode is a grounding reminder: you don’t need perfection—you need a plan you can repeat.

Connect with Barry:
Website: BarryAbramsVoice.com
Find his audiobook performances on Audible & Amazon
Social: @BAbramsVoice (plus his thoroughbred racing vlog, The Far Turn)

Connect with Dr. Sami / Dignus Wellness:
DignusWellness.com

Your journey to wellness starts here. 💛

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

In today’s powerful episode of Thursday Tea with Sami, I’m joined by the remarkable Vera Ventura — life coach, yoga instructor, founder of Breast Cancer Goddess, and four-time cancer survivor whose story defies all odds.

Diagnosed with stage IV cancer and given only months to live, Vera chose a radically integrative path: combining Western medicine with fasting, mindset work, metabolic approaches, and deep spiritual practice. What unfolds is not just a story of survival, but of awakening.

Together, we explore:

• How fasting became a life-saving tool in Vera’s healing
• The role of mindset, gratitude, and spiritual presence in navigating illness
• Why so many people feel disconnected from themselves and others
• How to support a loved one with cancer without overwhelming them
• Practical, compassionate steps for anyone seeking prevention or deeper wellness
• The emotional themes — fear, resentment, guilt — that often surface in healing
• The truth about community, mindfulness, and rebuilding your inner resilience

Vera’s journey is raw, courageous, deeply human, and overflowing with wisdom. Whether you're experiencing illness, supporting someone you love, or simply wanting to live more intentionally — this conversation is one you’ll feel long after the episode ends.

🌿 Learn more about Vera’s nonprofit and fasting programs:
breastcancergoddess.org
Instagram: @breastcancergoddess | @verathecancergoddess

Thank you for tuning in to Thursday Tea with Sami: Your Sip of Wellness and Mental Health.
Until next time — stay well and keep being your best.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

This week on Thursday Tea with Sami, we’re exploring the hormonal changes of midlife—for both women and men—and the powerful ways these shifts affect our health, emotions, identity, and relationships.

My guest, Adrienne Irizarry, HWH, is an East Asian medicine practitioner specializing in hormonal balance and trauma-informed wellness. Together, we unpack how perimenopause, menopause, and andropause unfold in the body, why these years can feel so overwhelming, and how couples and families can navigate this transition with understanding and connection—not conflict.

Whether you’re moving through this stage yourself, loving someone who is, or simply curious about what lies ahead, this episode offers clarity, compassion, and practical support.

In this episode, we discuss:
✨ What hormonal changes look like in midlife for both men and women
✨ Overlooked early signs of perimenopause and andropause
✨ Why stress, sleep, and energy shifts feel so intense during this stage
✨ Natural, non-invasive approaches to restoring balance
✨ How midlife impacts mood, identity, partnership, and intimacy
✨ Why “meno-divorce” is rising—and how to prevent it
✨ How couples can grow stronger together during midlife transitions

This conversation is eye-opening, validating, hopeful—and truly for everyone.

Pour yourself a cup, settle in, and let’s dive deep together.

If you’d like to connect with Adrienne, explore her offerings, or learn more about her approach to midlife wellness, visit www.moonessence.life
and follow her on Instagram and social platforms at @moonessenceme.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.

Send us a text

Feeling overwhelmed, overstimulated, or like life has been moving just a little too fast?
You’re not alone — and that’s exactly why The Lock-In became one of the biggest wellness trends this year. But here’s the part most people don’t realize: you don’t need to start in September. You can begin your lock-in today.

In this cozy, grounding episode of Thursday Tea with Sami, Dr. Samia Estrada dives deep into the psychology and practicality behind the lock-in — a gentle, intention-based reset built on tiny habits that nourish your nervous system, not drain it.

You’ll learn:

✨ What the lock-in really is (and why it exploded across social media)
✨ Why starting in November, December — or any random day — can actually be more powerful
✨ How micro-habits help stabilize your mind and body
✨ The role of analog wellness in calming the nervous system
✨ Small, realistic ways to begin your own digital detox
✨ Simple habit-anchoring strategies that make change feel effortless
✨ Real-life examples from people who created meaningful shifts with the tiniest steps

Whether you're drinking tea, taking a walk, or listening on your commute, this episode invites you to slow down, breathe, and build a rhythm that supports you through the rest of the year.

Your wellness isn’t behind. Your healing isn’t late. Your lock-in can start today.

Support the show

Find Samia Estrada of Dignus Wellness on social media @DignusWellness

Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami

🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!

Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com

Sign up for my newsletter at https://subscribe.dignuswellness.com/

Email me at: SamiaEstrada@DignusWellness.com

Disclaimer:
This podcast is intended for educational and informational purposes only and is not a substitute for medical, psychological, or mental health care. Listening to this podcast does not create a therapeutic or clinician–patient relationship.

The views and opinions expressed by guests are their own and do not necessarily reflect those of the host, Dr. Samia Estrada, Psy.D., DipABLM, or Dignus Wellness. Content discussed on this podcast reflects general wellness, lifestyle medicine, and mental health education and may not be appropriate for everyone.

Always consult a qualified healthcare professional for personalized advice or treatment. If you are experiencing a mental health emergency or are in crisis, please seek immediate support from local emergency services or a trusted crisis resource.