Whiskey & Lemon: Recent Episodes
Lana Mercedez
A podcast about the human experience and how it shapes who we are as people. Exploring culture, business, physical & mental health, relationships, and much more. Every episode is fresh, captivating, and full of flavor.
Every Wednesday you will hear episodes specifically designed to tell stories. A mixture of life experiences to provide some perspective, a rare point of view, and the ability to put yourself in someone’s else’s shoes. We will pour up a glass of human behavior, a splash of communication, and a squeeze of relationships. We’ll shake it up with some social change, top it off with empathy, and serve you up an educational cocktail. Get ready to get some relatable tools to encourage you to be a better you than you were yesterday. We’ll have guests to help us get serious, get uncomfortable, and for the sake of mental health — get hilarious. Welcome to Whiskey & Lemon with Lana Mercedez!
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Lana’s niece, Annette, is back to break down the rest of Love is Blind, Season 6. What was your read on AD & Clay and did you think they would get married? Do you think Jimmy could have Chelsea give more context to her insecurities in the relationship? What was Trevor thinking?!?Thank you for listening! ❤Time Stamps:Intro - 00:00AD & Clay - 00:42Chelsea & Jimmy - 31:30Nick & Vanessa - 49:36Trevor - 57:49
Lana’s niece, Annette, is joining her to break down the full season of Love is Blind, Season 6. They start by discussing the show's concept and then get into their perception of each relationship. What did you think of the Brittany & Ken breakup? Should Jeramy & Laura ever have gotten engaged? Was Sarah Ann wrong for sending that DM? Part 2 of this discussion drops on Monday, March 25th!Thank you for listening! ❤Time Stamps:Intro - 00:00Brittany & Ken - 10:05Laura & Jeramy - 28:27Sarah Ann - 54:40Bean Dip - 1:21:05Amy & Johnny - 1:26:50
This week we are discussing a cocktail of topics — including gratitude in relationships, understanding vs judgment, and providing value. Relationships can end anytime, so choosing and appreciating your partner daily is important. Do you think the idea of soulmates diminishes the value of relationships by implying destiny instead of conscious choice? Relationships require effort and finding new ways to love as individuals evolve. A conversation Lana has with her grandmother highlights the importance of empathy and understanding over judgment. Everyone is a student of life, and should constantly be seeking improvement. Asking those in our lives how we can be better for them fosters open communication and nurtures valuable relationships. When was the last time you asked those closest to you how you can be better for them?
Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week we are discussing quality over quantity, the benefits of therapy, the importance of being aware of our own needs & feelings, and how to be kind to ourselves. Don't just try to do more things, but focus on doing the things that are most important to you and that will make you feel good. Therapy can help you learn coping mechanisms and strategies for managing your mental health, but it's not a cure-all. You'll need to continue to practice these skills and make lifestyle changes in order to maintain your mental health. Taking a step back to try and see the world from others’ perspectives will help you to be more empathetic and understanding of others, which can improve your relationships and overall well-being. What do you do for fun? What makes you feel good? How easy is it for you to resist self-shame and instead forgive yourself and learn from your mistakes?
Remember, mental health is just as important as physical health. By taking care of your mental health, you can improve your overall well-being and live a happier, more fulfilling life.
Thank you for listening! ❤Podcast Instagram: instagram.com/whiskeyandlemonpodcastPodcast Website: whiskeyandlemon.comLana’s Instagram: instagram.com/heylanamercedezLana’s Website: lanamercedez.comFriendship Episode
https://open.spotify.com/episode/5GKabm6E9VZawuOyeNaSdu?si=Tk20divzQz-vuAmrR8Mtow
Introverts & Extraverts
https://open.spotify.com/episode/78Y4A8YvXtMUhStZtGsMKz?si=16VoqKN8TrCo2sfsY6z5AA
Introverts & Extraverts, Part 2
https://open.spotify.com/episode/7oBUCTpOStlnCtgY4iEDfy?si=diiDTNfmSxOUjpmFlb3FcQ
Introverts at Work
https://open.spotify.com/episode/2Zg5fi2RGezR2IDSwFBBOu?si=A-dJ0dPbT_CgyajkHswHXg
Finding a Therapist
https://open.spotify.com/episode/1U1L9IaXgBWp2vMOglC1E9?si=6qUi_bkVQRyFRMOOC-3sIg
Let's begin 2024 with discussing perspectives that will help us live a happier and more fulfilling life. Topics include: saving money, letting go of embarrassment, not judging others, and standing up for what you believe in. Do you notice the state of your home affecting your mood? How do you handle toxic relationships? Do you find it easy to distinguish between fear and intuition?Thank you for listening! ❤Podcast Instagram: instagram.com/whiskeyandlemonpodcastPodcast Website: whiskeyandlemon.comLana’s Instagram: instagram.com/heylanamercedezLana’s Website: lanamercedez.comResources:https://open.spotify.com/episode/5GKabm6E9VZawuOyeNaSdu?si=Tk20divzQz-vuAmrR8Mtow
For the final episode of 2023, Lana is sharing the top downloaded episodes, new platforms, her ask for the listeners, unpopular opinions that you all shared, and two individuals’ concerns regarding their love languages. We cover the top five episodes with guests and the top three solo episodes. What podcast platforms are going away and which new ones are we on? What do you want to hear on the podcast? Which guests would you like us to talk with? We are gathering more unpopular opinions! Please share them in the review section of Apple Podcasts. Thank you so much to the Reddit users that gave us permission to share their posts, and thank you all for joining us every week as we discuss human behavior on the Whiskey & Lemon podcast. We wish you peace, happiness, and safety. Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.reddit.com/r/LoveLanguages/s/gyHsQxh8iw
www.reddit.com/r/LoveLanguages/s/RcIIwM9wsQ
People who are well-informed but lack self-awareness may overestimate or underestimate their abilities. This is because they may not be able to accurately assess their strengths and weaknesses. Self-awareness is the ability to understand and recognize one's own character, feelings, motives, and desires. It is crucial to have self-awareness in order to make accurate assessments of one's abilities. Intellectual humility is a mindset that governs our intellectual behavior and entails acknowledging and accepting our intellectual limitations. It is important to have intellectual humility in order to learn and grow. We can better comprehend our knowledge and abilities by reflecting on our experiences and abilities and seeking feedback from others.
Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
https://www.tandfonline.com/doi/abs/10.1080/17439760.2021.1975155
https://pubmed.ncbi.nlm.nih.gov/29966822/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3835346/
The Dunning-Kruger effect is a cognitive bias that causes people to overestimate their knowledge or ability. It is most common in people with low ability, who mistakenly believe that they are wiser and more capable than they really are. This can lead to problems such as poor decision-making, failure to learn from mistakes, and conflict with others. It is crucial to be aware of this bias so that we can avoid its negative consequences.
Here are some specific examples of the Dunning-Kruger effect:
A student fails a test but believes they got a good grade because they "knew all the answers."
A person makes a lot of mistakes at work but believes they are doing a great job.
A politician makes promises that they cannot keep but believes that they are the best person to lead the country.
The Dunning-Kruger effect can be overcome by being open to feedback, learning from mistakes, and being willing to admit when we don't know something. It is also imperative to be critical of our own beliefs and to be open to the possibility that we might be wrong.
Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
2021 Study
Lana breaks down the classifications of friendship, the meaning behind each, and the vast benefits understanding them provides us. We review Aristotle’s categories of friendship and how each term is defined. Lana discusses the stages of friendship, what we look for in friends based on our life points. We see how the evolution of friendships has significantly changed in modern times, with social media playing a major role. Lana explains the major differences in the 3 classifications of friend groups, the clear boundary that separates them, and implementing this practice keeps us from being spread thin. In addition, Lana covers how having these classifications help us to properly divvy up our time and effort and keeps us protected. If you find yourself having trouble with placing friends in the correct category and always being let down, also exerting way more effort than that one friend, how do you address it? What key things can we look for in a friendship? What is the difference between being a confidant and a “yes” friend? Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week we discuss the importance of being open to learning from others, creating a healthy and positive environment, and being a good leader. We emphasize the need to be approachable, celebrate improvement, set high expectations, and do what you say you will do. To facilitate meaningful connections, we must be decisive, do things with passion, express emotions, admit fault, and hold one another accountable. Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Letters are a great way to express yourself, connect with others, and share your thoughts and feelings. They can be written for a variety of reasons, such as to thank someone, to apologize, to express love, or to simply stay in touch. Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
On today’s episode, we discuss how to combat the world being more judgmental, which harms relationships and mental health. To be less judgmental, separate the action from the person, give the benefit of the doubt, recognize biases, sit with feelings of being judged, and assess impact. We can make the world more accepting by being less judgmental. Thank you for listening! ❤
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Jen Taler joins the conversation today and discusses the complexities of the professional world and how to remain confident in yourself. We discuss the meaning of community, and how maintaining humility can help you learn and navigate your way through your career. Jen talks about what it was like managing a community of business in the midst of COVID-19, and how she is still grasping the changes it brought about. Also, find out what is the worst & best pieces of advice Jen has received throughout her career. Available now on all platforms!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Jen’s Instagram: instagram.com/jentaler_
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Join us as we discuss the importance of humility — how it can help us to be more understanding, compassionate, and open to learning.
Humility is a quality that is often overlooked, but it is one of the most essential qualities a person can have. Humility is the quality of being modest and unassuming. It is the opposite of arrogance and pride. Humility is essential because it allows us to see the world differently. It helps us to understand that we are not always right and that there is always something to learn from others. Humility also makes us more compassionate and understanding. It helps us to see the good in others, even when they make mistakes. Humility is a quality that can be cultivated through practice.
Humility is a quality that will make you a better person. It will help you to build stronger relationships, be more successful in your career, and be happier and more content with your life.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Special thanks to Science of People for this breakdown. Check out the link for the full article!
https://www.scienceofpeople.com/how-to-be-humble/
Lana breaks down the shift we need in our minds from wanting everything to be perfect to being grateful for what we actually have.
Wake up grateful and excited to live each day.
Tell those that support you how grateful you are.
Acknowledge your own accomplishments and be grateful to yourself.
Be grateful for where you are and what you have in life.
How often do you show appreciation? We tend to be so busy throughout the day that we take so much for granted. Are you thanking those that hold the door open for you? Did you thank the cashier when you went grocery shopping? Did you thank your server at the last restaurant you ate at?
Not only is appreciation, appreciated... it is also admired. I don't know about you, but I notice when I'm in the company of someone that expresses gratitude to those that help them, versus someone who seems to just accept service as if it is owed to them. Always remember, gratitude goes a very long way.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.entrepreneur.com/article/238991
Lana discusses how we can balance living in the present while still planning for the future. She breaks down how we can do this, how we can live life intentionally, and why it is important to say less and observe more. When we focus on enjoying the journey of life and not where we want to end up all of the time, we build our confidence, find gratitude, and learn patience.
Make sure that you are focusing on the details and experiencing the life right in front of you.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
labs.psych.ucsb.edu/schooler/jonathan/sites/labs.psych.ucsb.edu.schooler.jonathan/files/pubs/cep_67_1_11.pdf
Today we are continuing the discussion surrounding love languages by exploring the benefits, how to use them during conflict, and how to use them with yourself.
Thank you so much for listening! 💛
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Take the Five Love Languages Quiz
Five Love Languages of Children
Five Love Languages for Men
Five Love Languages of Teenagers
Five Love Languages Singles Edition
This week we are discussing the five love languages and how they can be a helpful resource for improving relationships. It is important to learn your partner's love language and show them love in the way that they appreciate most. Love languages can change over time, so it is important to be open to expressing and receiving love in new ways. The most important thing is to communicate with your partner and show them that you love them. Next week we will be discussing how speaking each other’s love languages fosters connection, respect, and intimacy, Thank you so much for listening! 💛
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Take the Five Love Languages Quiz
Jenn Tardy is back to answer your questions regarding career success and provides a starting point on how to increase diversity in the workplace. What is one of the most difficult questions to navigate during an interview? How do you properly express frustrations to your manager? Tune in now and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Jenn’s Instagram: instagram.com/jenntardy
Career Success Instagram: instagram.com/yourcareersuccess
Career Success YouTube: youtube.com/careersuccess
Job Seekers: jennifertardy.com/job-seekers
Jenn’s Website: jennifertardy.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Jenn Tardy, recruiting and career success expert joins the conversation! Jenn explains how to avoid sitting in post-interview rejection; and how to approach your career with confidence while keeping your own desires in mind. What is a WHY statement? What are your stretch positions? Jenn is helping us to leverage ourselves in the workspace we are in, as well as the space that we want to be in. Lana and Jenn discuss transferable skills, resume variations, and how to write an impressive cover letter. Also, what is the one question you need to ask during your interview? Tune in now and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Jenn’s Instagram: instagram.com/jenntardy
Career Success Instagram: instagram.com/yourcareersuccess
Career Success YouTube: youtube.com/careersuccess
Job Seekers: jennifertardy.com/job-seekers
Jenn’s Website: jennifertardy.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week we are reminding ourselves of a few things that we should always practice when it comes to love, in all types of relationships. As time goes on, we can get comfortable and set in our ways, and often times that means we can forget to show up for those we love. We are sharing some things that we should always keep in the forefront of our minds — and if you don’t, you can come right back and replay this episode. Thank you so much for listening! 💛
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is wrapping up Mental Health Month by providing a technique to recenter yourself from anxiety, panic attacks, or any other reason you may feel a little off of balance. We are also re-sharing our Finding a Therapist episode so make sure to keep listening if you missed this episode, or share it with a friend! Thank you so much for listening! 💛
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana and Spencer wrap up their chat by playing a game of Would You Rather and sharing their views on success & failure. Spencer explains why he wants to still Usher’s clothes, Lana would like unlimited food, and both agree that being in a coma for ten years is probably less traumatic than being in prison for five. Would you rather have super-sensitive hearing or super-sensitive taste? Lastly, the episode gets a little sentimental. Thank you for the continued support for the podcast!! 💛
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Spencer’s Instagram: instagram.com/thespencetaylor
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana and Spencer discuss what they would do in various relationship situations, personal experiences with therapy, and what they would do if they were unknowingly dating a robot! Spencer provides insight into his long journey with therapy and what new tool has been unleashed through watching a certain TV show. Stay tuned for the final episode with Spencer!
Thank you for the continued support for the podcast!! 💛
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Spencer’s Instagram: instagram.com/thespencetaylor
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is celebrating her 100th episode by bringing back none other than her friend, Spencer, who she had on for episode 1! In honor of Mental Health Month, the two discuss their own mental health, how they show up for each other as friends, and play some games to test the friendship! Find out what shows & movies the two are watching right now, and Spencer shares what show Lana recommended that has had him glued to the TV. Lana gets a call during the podcast and Spencer tells her what he thinks of her grandma. And finally, who do you think wins in a round of two truths and one lie? Please subscribe and leave a review!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Spencer’s Instagram: instagram.com/thespencetaylor
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
We’re diving into some questions very closely associated with deciphering between what we know and our assumptions. Lana answers five messages sent in from listeners to break down how us sitting in our feelings about facts we don’t have yet can be detrimental. She also shares two quotes that really hit home on this topic. Listen now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Carissa & Angie help us wrap up this spring series by showing appreciation for one another — and they share some plant tips with us! Carissa tells us what experiences helped shape her to be the type of manager that she is. Angie shares a new word with us about the Instagram algorithm and tells us why she enjoys working with Carissa. We also bust some very common planting myths, and learn some mantras that the ladies live by!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
LV Plant Collective’s Instagram: instagram.com/lvplantcollective
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Angie joins the conversation to discuss what it is like working with Carissa at LV Plant Collective, and how her experience as a former small business owner shapes her view of it now. We get to learn a bit about how Carissa & Angie present themselves and social media, and which one is an open book. The ladies discuss how they have similar backgrounds and what led them to begin working together. Stay tuned for the final episode of this series dropping next week!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
LV Plant Collective’s Instagram: instagram.com/lvplantcollective
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Carissa is back with us to discuss her transition from running her shop on her own to allowing someone else to step in and assist. Listen now wherever you consume podcasts and stay tuned for part 3 of this spring series!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
LV Plant Collective’s Instagram: instagram.com/lvplantcollective
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Carissa joins us to kick off the 4-episode spring series by breaking down what it was like to open her shop, LV Plant Collective, while the world was on lockdown. We hear about her creative ideas pre-shop, the one Instagram post that changed everything for her, and what initially fed her love for plants. Stay tuned for the entire series as we welcome spring with a discussion blend of small business & plant tips!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
LV Plant Collective’s Instagram: instagram.com/lvplantcollective
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
We are back to answer more listener questions regarding various types of breakups. What are the most healthy ways to navigate a friendship breakup and how can we deal with unmet expectations within our family? What can we do to eliminate guilt when we are the ones pulling the plug on a relationship? And how can we relate friendship categories to this discussion?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week’s episode is all about breakups in a variety of relationships — romantic, familial, platonic, and professional. Lana is back with another Q&A to discuss how to move on from a romantic relationship and how to create & maintain healthy boundaries among relatives you want to keep your distance from. What are the many issues that come along with ghosting? Is making a decision out of heightened emotions ever a good idea? What does it mean to reflect on your closed relationship vs to reflect on yourself as a partner?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana continues to share a few mindful things that helped her adapt to living in a new place. It’s important to remember to manage your expectations and emotions; keep in mind that what you experienced on a quick trip isn’t going to be the same when you become a resident. Remember that throughout this process, you cannot remove all negativity from your life — there will still be annoying people and things still cost a lot of money. However, you’ll find supportive people in unexpected places, and the experience alone is worth the change!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana relocated and is sharing all about her experience over the past month. She talks about how certain articles of furniture could do fine in a place you are ready to leave behind but don’t work at all in a new space. She discusses the different types of cleaning, and how the entire process can be therapeutic for her. We will also receive a few examples of how an old building can be detrimental to our well-being, yet a fresh new space with sunlight is a game changer for mental health.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
https://www.thespruce.com/definition-disinfecting-sanitizing-cleaning-4799721
Lana is joined by nutritionist and health practitioner, Maria Viall. The ladies talk about everything nutrition, common misconceptions, and if diets are actually sustainable. Maria breaks down what drove her to pursue a career in the wellness industry and why certain methods we are using to try to get healthier may not be working. They discuss how food should & should not be viewed, and how our perception of it is an essential component of our health. Hear all of the ways in which we can do our best to stay on track to a healthier gut and clearer mind, especially during this pandemic. Listen to Maria’s analogy on how our bodies are like cars. How much water should we be drinking? How many meals should we eat a day? What time should we be eating? How do we knock those afternoon crashes & cravings?
Maria’s Instagram: instagram.com/mariaviallhealth
Maria’s Website: mariaviall.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Natural Habits
Lana sits down with Sarah to discuss how our inner child constructs our attachment style. They unpack all of the ways in which we develop our attachment theories, demonstrate them in our relationships — whether it be romantic, familial, friendly, professional, or societal. We hear our we can easily transform into a different attachment style based on the people that we are interacting with. What are the most common relationship styles amongst partners? How can our partner’s attachment style cause us to become more dominant in one style or another?
Sarah breaks down how we can benefit from therapy and what things are needed to find success with our therapist or coach. We learn how just because we want something, doesn’t mean it’s comfortable, good for us, or what we think we even want. Sarah talks to us about how her personal experiences have led her to Polyvagal and somatic healing work.
Elizabeth’s Instagram: instagram.com/sarahbcoaching
Sarah’s Website: sarahbaldwincoaching.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
References:
John Bowlby
Peter Levine
Diane Poole Heller
Lana joins Allana on Instagram Live to discuss the nuances in compatibility vs healthy compromise. We discuss the meaning of both facets, if they are learned skills, and how to cultivate a healthy relationship while also ensuring that you aren’t losing yourself in the process. Allana touches on consciousness and Lana defines compromise formation. What are some things that we can do to learn more about ourselves and absorb what we know about our partners? How can we take accountability along the way? Turn up the volume and listen now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is discussing the seven major factors to assess when seeking a new therapist and reaching our goals. Beginning the process can feel daunting, but the best approach is to realize this is an opportunity to start feeling better. It's the chance to find your best therapy match by taking stock of your expectations, goals, and most importantly — your gut! We're also receiving some great questions to ask potential therapists, and ourselves when finding our best match. Turn up the volume and listen now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Child Therapy Info: www.apa.org/pi/lgbt/resources/gender-diverse-children.pdf
We are starting 2023 with a very fitting episode — Lana is sharing tips on aging gracefully & silencing the negative inner voices we may hear along the journey. Turn up the volume & tune in now! Throughout this episode, we will discuss how to cope with getting older, nurturing relationships, and how to stay sharp. We will also talk about the psychological benefits of keeping ourselves on our toes, how to manage our health, and how to replace negative affirmations with positive ones. Turn up the volume and listen now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
We are wrapping up this series by exploring tangible steps needed to embrace vulnerability and reap the benefits that come along with them. This is the last episode of the year and trust you do not want to miss it. Turn up the volume & tune in now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week we are discussing the remaining benefits of vulnerability as we discuss things like conflict management, introspection, and emotional intelligence. Tune in now! Let’s discuss common reasons for conflict, communication styles, and questions to ask yourself when choosing how to handle conflict. Tune in now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week we are talking about the benefits of vulnerability and how it is the key to human connection. Vulnerability is a very important thing to practice because it can be a very isolating experience for many otherwise. But once you get comfortable with it, it can be very liberating and fruitful. Tune in now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is back and is discussing the mindset shift she noticed while she was out sick for a few weeks. She talks about what she did to feel better and how to let go of the lazy feeling while just recovering. She also discusses how she feels now that she has learned to embrace a self-nurturing mentality without feeling it's just a lazy mentality. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Allana Pratt is stepping in as a guest host to discuss how to take ownership and hold ourselves accountable in our relationships. Allana talks about how her divorce and custody battles are essentially what empowered her to take accountability, appreciate herself more, and most importantly — actually put the strategies she was learning into practice. Tune in now and join the conversation! Also, stay tuned for more details on the Instagram Live coming soon with Lana & Allana to take this discussion even further!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Allana’s Instagram: instagram.com/allanapratt
Allana’s YouTube: youtube.com/c/allanapratt
Allana’s Intimacy Blindspot Assessment: app.allanapratt.com/quiz
Allana’s Website: allanapratt.com/
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Neil is taking over as our guest host this week to speak with futurist, Peter Leyden, about his insights on technology trends & the economy. Every day we are overwhelmed with news from around the world; sometimes, things can feel hopeless. Peter, the author of the recent thought-provoking article, “The Great Progression” on the macro trends that point to a more progressive & hopeful future, tells us why we should be more optimistic. Turn up the volume and join in on the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Peter’s Website: peterleyden.com/
Peter’s LinkedIn: linkedin.com/in/peterleyden/
Neil’s LinkedIn: linkedin.com/in/neilcohen
Neil’s Instagram: instagram.com/cohensontour
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
bigthink.com/progress/the-great-progression-peter-leyden/
Tune in for part 3 of the story of the controversial Stanford Prison Experiment — find out what really took the experiment too far and hear interviews from the subjects & Psychologist Philip Zimbardo. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Tune in for part 2 of the story of the controversial Stanford Prison Experiment — hear all the details of how the guards & prisoners went from learning how to play their roles to revolting in just a few hours. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This week we are discussing Philip Zimbardo’s Stanford Prison Experiment — studying subjects that emulate guards & prisoners in a mock prison. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is answering some listener questions on how she views conflict, what to keep in mind when you’re upset, and what the goal should always be during a debate. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Neil is back to dive deeper into his experience traveling the world and what snack he likes to try wherever he goes. We get a few tips that he has for everyone wanting to become a nomad and what locals think of his progress at learning other languages. Turn up the volume and join in on the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Neil’s Instagram: instagram.com/cohensontour
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Neil Cohen joins the conversation to explain how he began his nomadic lifestyle and to give us a lesson on the importance of taking your health seriously. We discuss the importance of not waiting to get checked, and not waiting to explore the world. We receive some inspiring ways to start traveling and what to keep in mind while advocating for your own health.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Neil’s Instagram: instagram.com/cohensontour
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana continues the conversation on how her anxiety shows up for her, perfectionist mentality, and how to explain anxiety to someone who cannot relate. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Anxiety Definition - APA
Join Lana as she answers listener questions about her anxiety and how she manages it. Tune in now as long as Lana provides her techniques for re-centering herself, and how she explains the difference between a panic attack and an anxiety attack.
Episodes to reference:
43: Worry About It Later, Part 1
44: Worry About It Later, Part 2
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Flo is back to reflect on her mental state while in the nunnery and how she manages her mental health now. She goes into detail regarding specific roadblocks she deals with now and how she reconciles the seven years she spent away from home. We learn Flo’s observations of her superiors’ lifestyles versus what she was taught. Was Flo fearful while she was in the nunnery, when she was about to leave, and when she finally got home?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Flo’s Instagram: instagram.com/flopidd
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Flo is back to reflect on her mental state while in the nunnery and how she manages her mental health now. She goes into detail regarding specific roadblocks she deals with now and how she reconciles the seven years she spent away from home. We learn Flo’s observations of her superiors’ lifestyles versus what she was taught. Was Flo fearful while she was in the nunnery, when she was about to leave, and when she finally got home?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Flo’s Instagram: instagram.com/flopidd
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Flo Pid returns to delve into red flags that were present at the nunnery and the process she had to take to go home. We learn what the ideology was on friendships within the nunnery, the variations in groups, and the reasoning behind head shaving. Why was Flo eating unripe bananas? Who eventually helped Flo get the courage to stand her ground in her request to leave the nunnery? What are shampoo wings? Tune in now to continue the conversation with Flo!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Flo’s Instagram: instagram.com/flopidd
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Flo Pidlaoan joins the conversation to spill the tea on her experience as a nun for seven years. Flo talks with us about her path to joining the nunnery, what motivated her to commit, and her feelings along the way. Did Flo fully buy into the process? Does she feel any good came from her experience? Tune in to find out if Flo feels everything was as it was explained, and laugh with us as she breaks down the wild story of getting her head shaved at the nunnery.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Flo’s Instagram: instagram.com/flopidd
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Tune in as we chat about enjoying your own company, ending friendships, and deciding between a relationship and your career. Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Tune in as we chat about asking personal relationship questions, breakups, and how not to use social media! Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
On this week’s episode, Lana is discussing the four types of friendship styles and the importance of human connection. How many friends do you have? Are you the person that meets someone at a bar on a Saturday night and then adopts them as a close friend a few days later? Are you the friend that people know for years but never quite feel like they know you at all? How many friends do you need to feel grounded? Tune in now wherever you listen to podcasts!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Join Lana for the second half of this discussion as she dives into having friends of the opposite sex while in a relationship, breaking confidence, and understanding others’ career choices. Tune in now wherever you listen to podcasts!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is following up on an episode she did on friendship by doing a Q&A — she’s talking about moving to a new country, starting college, and having friends that keep it real with you. Tune in now wherever you listen to podcasts!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Sierra joins Lana in wrapping up this Enneagram series as they discuss how all of these types function in friendships. How do individuals that are the same type co-exist? How do the core desires & fears play into this pillar of the enneagram? Listen as Sierra explains the nuances she experiences in her own type. How do wings work? What are seasons of life? Aggressive, dependent, withdrawn… what do these even mean? Lastly, how can we utilize our type for good and balance when we are in a more unhealthy state? Listen now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Sierra’s Instagram: instagram.com/enneagramenthusiast
Sierra’s Book: www.barnesandnoble.com/w/the-complete-guide-to-the-enneagram-sierra-mackenzie/1141304722?ean=9781645675969
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Enneagram diagram: images.app.goo.gl/m1NdZ2W9pb1k8Yqr8
Enneagram diagram & explanation: www.enneagraminstitute.com/how-the-enneagram-system-works
Enneagram | Brief Explanation: www.imsierramackenzie.com/the-brief-overview
Pre-order Sierra’s book “The Complete Guide to the Enneagram: A Modern Approach to Self-Discovery and Connecting Well with Others”: linktr.ee/imsierramackenzie
Subtype reference: www.instagram.com/p/CHZCecUBNMz/
Strengthsfinder reference: www.gallup.com/cliftonstrengths/en/252137/home.aspx?utm_source=google&utm_medium=cpc&utm_campaign=australia_cs_ecom&utm_term=gallup%20strengthsfinder&gclid=Cj0KCQjwhLKUBhDiARIsAMaTLnEjaVjgce2mRbKPKEEGwzItO2_ra20ppF9VZ2f4cokwBVvTWm0FugQaAuVhEALw_wcB
“Road Back to You: An Enneagram Journey”: www.amazon.com.au/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190
Sierra Mackenzie joins us again to break down conflict resolution when interacting with colleagues. How does each type handle stress? What things do we need to keep in mind when addressing issues in the workplace? How do we leverage the Enneagram in our work-life balance? Why is it so important to find separation between self and work? What are the dangers of making your work your identity?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Sierra’s Instagram: instagram.com/enneagramenthusiast
Sierra’s Book: www.barnesandnoble.com/w/the-complete-guide-to-the-enneagram-sierra-mackenzie/1141304722?ean=9781645675969
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Enneagram diagram: images.app.goo.gl/m1NdZ2W9pb1k8Yqr8
Enneagram diagram & explanation: www.enneagraminstitute.com/how-the-enneagram-system-works
Enneagram | Brief Explanation: www.imsierramackenzie.com/the-brief-overview
Pre-order Sierra’s book “The Complete Guide to the Enneagram: A Modern Approach to Self-Discovery and Connecting Well with Others”: linktr.ee/imsierramackenzie
Subtype reference: www.instagram.com/p/CHZCecUBNMz/
Strengthsfinder reference: www.gallup.com/cliftonstrengths/en/252137/home.aspx?utm_source=google&utm_medium=cpc&utm_campaign=australia_cs_ecom&utm_term=gallup%20strengthsfinder&gclid=Cj0KCQjwhLKUBhDiARIsAMaTLnEjaVjgce2mRbKPKEEGwzItO2_ra20ppF9VZ2f4cokwBVvTWm0FugQaAuVhEALw_wcB
“Road Back to You: An Enneagram Journey”: www.amazon.com.au/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190
Sierra & Lana discuss how the Enneagram can be beneficial for long-term partnerships, and the dichotomy between the unhealthy & healthy versions of each type. Are there certain types that work better together than others? What are the dangers of solely relying on Enneagram compatibility when looking for a partner? Sierra tells us about spicy Sierra when she may be an unhealthy version of her Enneagram type. How can we utilize our type as a benefit and not a weakness? Turn up the volume and join the conversation now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Sierra’s Instagram: instagram.com/enneagramenthusiast
Sierra’s Book: www.barnesandnoble.com/w/the-complete-guide-to-the-enneagram-sierra-mackenzie/1141304722?ean=9781645675969
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Enneagram diagram: images.app.goo.gl/m1NdZ2W9pb1k8Yqr8
Enneagram diagram & explanation: www.enneagraminstitute.com/how-the-enneagram-system-works
Enneagram | Brief Explanation: www.imsierramackenzie.com/the-brief-overview
Pre-order Sierra’s book “The Complete Guide to the Enneagram: A Modern Approach to Self-Discovery and Connecting Well with Others”: linktr.ee/imsierramackenzie
Subtype reference: www.instagram.com/p/CHZCecUBNMz/
Strengthsfinder reference: www.gallup.com/cliftonstrengths/en/252137/home.aspx?utm_source=google&utm_medium=cpc&utm_campaign=australia_cs_ecom&utm_term=gallup%20strengthsfinder&gclid=Cj0KCQjwhLKUBhDiARIsAMaTLnEjaVjgce2mRbKPKEEGwzItO2_ra20ppF9VZ2f4cokwBVvTWm0FugQaAuVhEALw_wcB
“Road Back to You: An Enneagram Journey”: www.amazon.com.au/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190
Sierra is back to discuss family dynamics and how we can leverage the Enneagram to communicate better at home. How do different types feed off of the other? How do you keep the balance when you and your sibling have the same type? How do respect and empathy at home help us to find an end goal when it comes to disagreements?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Sierra’s Instagram: instagram.com/enneagramenthusiast
Sierra’s Book: www.barnesandnoble.com/w/the-complete-guide-to-the-enneagram-sierra-mackenzie/1141304722?ean=9781645675969
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Enneagram diagram: images.app.goo.gl/m1NdZ2W9pb1k8Yqr8
Enneagram diagram & explanation: www.enneagraminstitute.com/how-the-enneagram-system-works
Enneagram | Brief Explanation: www.imsierramackenzie.com/the-brief-overview
Pre-order Sierra’s book “The Complete Guide to the Enneagram: A Modern Approach to Self-Discovery and Connecting Well with Others”: linktr.ee/imsierramackenzie
Subtype reference: www.instagram.com/p/CHZCecUBNMz/
Strengthsfinder reference: www.gallup.com/cliftonstrengths/en/252137/home.aspx?utm_source=google&utm_medium=cpc&utm_campaign=australia_cs_ecom&utm_term=gallup%20strengthsfinder&gclid=Cj0KCQjwhLKUBhDiARIsAMaTLnEjaVjgce2mRbKPKEEGwzItO2_ra20ppF9VZ2f4cokwBVvTWm0FugQaAuVhEALw_wcB
“Road Back to You: An Enneagram Journey”: www.amazon.com.au/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190
Sierra Mackenzie joins the podcast to explain how she got into the Enneagram and breaks down each type for us based on their core motivations. How do wings work? Can you be a 9 wing 4? What is the most important thing to keep in mind when diving into the Enneagram? Is our Enneagram type static or everchanging? Can we embody both wings at the same time?
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Sierra’s Instagram: instagram.com/enneagramenthusiast
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Enneagram diagram: images.app.goo.gl/m1NdZ2W9pb1k8Yqr8
Enneagram diagram & explanation: www.enneagraminstitute.com/how-the-enneagram-system-works
Enneagram | Brief Explanation: www.imsierramackenzie.com/the-brief-overview
Pre-order Sierra’s book “The Complete Guide to the Enneagram: A Modern Approach to Self-Discovery and Connecting Well with Others”: linktr.ee/imsierramackenzie
Subtype reference: www.instagram.com/p/CHZCecUBNMz/
Strengthsfinder reference: www.gallup.com/cliftonstrengths/en/252137/home.aspx?utm_source=google&utm_medium=cpc&utm_campaign=australia_cs_ecom&utm_term=gallup%20strengthsfinder&gclid=Cj0KCQjwhLKUBhDiARIsAMaTLnEjaVjgce2mRbKPKEEGwzItO2_ra20ppF9VZ2f4cokwBVvTWm0FugQaAuVhEALw_wcB
“Road Back to You: An Enneagram Journey”: www.amazon.com.au/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190
Lana is answering more of your questions. This time, in honor of Mental Health Month, she is diving into ways in which she keeps herself in a healthy headspace, manages her anxiety, and remains productive. Thank you everyone for the support and for sharing this podcast with your circle!
Before you listen to this week’s episode, please be cautious. If you think that this information could be potentially triggering for you, please be aware of, and nurturing, to your mental & emotional well-being and listen at your own discretion.
If you are in a potentially life-threatening situation, get immediate emergency assistance by calling 911, available 24 hours a day.
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 5 a.m. to 5 p.m. PST. SAMHSA Treatment Referral Helpline: 877-SAMHSA7 (877-726-4727).
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals. 800-273-TALK (8255) or use their live online chat.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
How Do I Know if I Need Therapy? - American Psychological Association
National Alliance on Mental Illness (NAMI)
Allana is back and answering listener questions — including ways to treat ourselves with kindness, sustain resiliency during a breakup, and maintain individuality in a relationship. Tune in now and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Allana’s Instagram: instagram.com/allanapratt
Allana’s YouTube: youtube.com/c/allanapratt
Allana’s Intimacy Blindspot Assessment: app.allanapratt.com/quiz
Allana’s Website: allanapratt.com/
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Allana Pratt, relationship, dating, and intimacy expert, joins Lana to discuss navigating connections within ourselves and with our partners. What is the difference between ownership and guilt? During this conversation, we hear about how to properly express our emotions as well as how to properly receive them. Turn up the volume and listen to how Allana & Lana view boundary setting, apology styles, and the attachment theory. Tune in now and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Jennifer’s Instagram: instagram.com/dr.giancarlolicata
Career Success Instagram: instagram.com/yourcareersuccess
Career Success YouTube: youtube.com/careersuccess
Job Seekers: jennifertardy.com/job-seekers
Jennifer’s Website: jennifertardy.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Jenn Tardy is back to answer your questions regarding career success and provides a starting point on how to increase diversity in the workplace. What is one of the most difficult questions to navigate during an interview? How do you properly express frustrations to your manager? Tune in now and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Jennifer’s Instagram: instagram.com/dr.giancarlolicata
Career Success Instagram: instagram.com/yourcareersuccess
Career Success YouTube: youtube.com/careersuccess
Job Seekers: jennifertardy.com/job-seekers
Jennifer’s Website: jennifertardy.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Jennifer Tardy, recruiting and career success expert joins the conversation! Jenn explains how to avoid sitting in post-interview rejection; and how to approach your career with confidence while keeping your own desires in mind. What is a WHY statement? What are your stretch positions? Jenn is helping us to leverage ourselves in the workspace we are in, as well as the space that we want to be in. Lana and Jenn discuss transferable skills, resume variations, and how to write an impressive cover letter. Also, what is the one question you need to ask during your interview? Tune in now and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Jennifer’s Instagram: instagram.com/dr.giancarlolicata
Career Success Instagram: instagram.com/yourcareersuccess
Career Success YouTube: youtube.com/careersuccess
Job Seekers: jennifertardy.com/job-seekers
Jennifer’s Website: jennifertardy.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is answering more of your work-life balance questions, including how to navigate when your career & relationship don’t align. When are you most creative? How do you handle rejection without taking it personally? How do you avoid burnout? Do you utilize time-blocking?
Thank you everyone for the support and for sharing this podcast with your circle!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
What’s the best way to say “no” when you have enough work on your plate? What are some easy on-the-go snacks? What is the cause for regret & what is the cause for celebration? Tune in wherever you listen to podcasts and join the conversation!
Thank you everyone for the support and for sharing this podcast with your circle!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana continues the conversation by exploring the ways in which we are all different, and why maintaining an awareness of that is vital. We review an episode on Theory of Mind and how that tool can be used to help us better accept people and their boundaries, while also remaining open to learning the range of human personality. Is there anyone in your life that is exactly like you and that doesn’t annoy you? Is it okay to order a salad instead of a burger? Are you familiar with the terms JOMO and FOMO? What does it truly mean to choose the path of least resistance? Tune in wherever you listen to podcasts and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana breaks down why it’s important and healthy for us to circumvent negativity by seeing the best in other people. Why can we be quick to see the bad in other people? How does seeing the best in others make us happier and how do we go about doing it? Tune in wherever you listen to podcasts and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Since you all loved the Apology Styles series so much — Lana brings us a bonus episode expounding on how to move forward without an apology or the gratification of closure. She provides some techniques on how we can move forward without an apology, the benefits of writing letters, and some strategies for those looking to move forward without relationship closure. Tune in wherever you listen to podcasts and join the conversation!
Resources:
www.psychologytoday.com/us/blog/freedom-grieve/201206/bad-breakup-how-get-beyond-closure
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana dives into why we apologize, what our languages are, and how to overcome not receiving an apology. What is forgiveness to you? How do we benefit from apologizing and what does it do for connection? Why is apologizing so difficult and how do we know it is time to forgive? What are common phrases that are not proper apologies?
Take the Apology Quiz below and join the conversation!
Resources:
The Languages of Apology: How to Experience Healing in All Your Relationships
5lovelanguages.com - Apology Quiz
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana goes into detail on the 5 Apology Languages explained by authors Gary Chapman and Jennifer Thomas. We cover how the authors lay out each language spoken and why they are important to each person expressing the apologies as well as those that are receiving them. Which apology language do you relate to most? Do you know your partner’s, friends, and closest relative’s apology styles? Join the discussion and tune in now!
Resources:
The Languages of Apology: How to Experience Healing in All Your Relationships
5lovelanguages.com
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana discusses the popular five apology languages and what things to keep in mind when apologizing & communicating effectively. We get some tips on how not to apologize as well as how to do so properly. Hear how Lana breaks down 8 effective ways to enhance our communication strategies. Join the discussion and tune in now!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana breaks down exposure therapy and explains the process & benefits of scheduling time to worry. We’re bringing you the details straight from the American Psychological Association. When is the best time to worry? Have you ever worn virtual reality glasses? What are the most effective ways to address a phobia? Turn up the volume and join the conversation!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana touches on cognitive behavioral therapy and how when used in conjunction with circumstance and goals, it can produce life-changing improvements. We’re bringing you the details straight from the American Psychological Association to scratch the surface in all of the ways in which CBT can be beneficial. Turn up the volume, this is a discussion you do not want to miss!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana discusses how we can often go from experiencing an emotion to suddenly seeing it as our identity. She goes over some common causes that can cause us to lose sight of who we are, because of how we are feeling. Most importantly, Lana provides a few techniques for being mindful and separating ourselves from our emotions.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana breaks down the difference between emotion-identity & emotion-possession and how blurring the lines can put us in a box. She discusses how not differentiating between the two can be harmful, and some questions to ask to assess the differences between sadness & depression and being overwhelmed vs being anxious. Tune in now to hear Dr. Giancarlo Licata’s analysis of anxiety and if it’s even changeable.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
www.simplypsychology.org/self-fulfilling-prophecy.html
dictionary.apa.org/self-fulfilling-prophecy
Dr. Licata’s Instagram: instagram.com/dr.giancarlolicata
Vital Head & Spine Instagram: instagram.com/vitalheadandspine
Vital Head & Spine Website: vitalheadandspine.com
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana continues the conversation on comparison in regard to physical appearance, emotional intelligence, and social status.
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
We’re back!! Lana discusses how comparison can affect our psychological state, and how controlling our perception of “perfection” is the key to not letting things affect our self-confidence.
Leave a review on Apple Podcasts & Spotify!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana discusses common myths regarding introverts at the workplace, and how their characteristics can actually be strengths.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Co-Founder of Saalt, Cherie Hoeger, talks about her drive to start a period care brand; and she is answering all of your questions on using a menstrual cup! Cherie talks to us about period care in poverty-stricken areas and how we as consumers can contribute to bridging the gap. Tune in to find out how menstrual cups provide a happier, more confident, cleaner, easier, and cost-efficient experience. Learn how to find the right size and firmness for your body, the tips & tricks to using a menstrual cup, and let’s clear up some common myths about using them!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Saalt Instagram: instagram.com/saaltco
Saalt Website: saalt.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Saalt Cup Quiz
Essentialism: The Disciplined Pursuit of Less by Greg McKeown
Lana discusses grief — the 5 stages, how to not take things personally during the process, and what basic things we can do to supplement our healing.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Dr. Giancarlo Licata joins us in continuing the conversation by answering listener questions. Let’s talk CTE, school, youth sports, vitamins, the importance of sleep, and how we can curate a healthy workspace at home!
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Dr. Licata’s Instagram: instagram.com/dr.giancarlolicata
Vital Head & Spine Instagram: instagram.com/vitalheadandspine
Vital Head & Spine Website: vitalheadandspine.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
“The Whole Brain Child” by Daniel J. Siegel, MD & Tina Payne Bryson, PhD
“The Power of Showing Up” by Daniel J. Siegel, MD & Tina Payne Bryson, PhD
“Created for Connection” by Kenneth Sanderfer & Dr. Sue Johnson EdD
Dr. Giancarlo Licata talks to us about brain mapping, retraining the brain, and improving our overall mind & health through neuroscience exploration. Let’s talk about sleep, performance, and aging. How can anxiety be changed and how is it related to a cocktail? Dr. Licata and Lana dive into the difference between experiencing an anxiety attack vs a panic attack. What is the special equation that we can use as trial & error to see what works for us to retrain & improve our brain? Check out why we refuse to accept that we have anxiety and how that is actually hindering us from working through it.
Follow Lana on Instagram @ heylanamercedez and watch her stories to submit your questions for future episodes!
Dr. Licata’s Instagram: instagram.com/dr.giancarlolicata
Vital Head & Spine Instagram: instagram.com/vitalheadandspine
Vital Head & Spine Website: vitalheadandspine.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
“The Whole Brain Child” by Daniel J. Siegel, MD & Tina Payne Bryson, PhD
“The Power of Showing Up” by Daniel J. Siegel, MD & Tina Payne Bryson, PhD
“Created for Connection” by Kenneth Sanderfer & Dr. Sue Johnson EdD
Lana discusses the dimensions of our inner critic — what it is, why we have it, how to recognize it, and how we can shift it into something more beneficial. What Freud theory directly correlates with our inner critic? Where does our perception of values, morals, and standards originate and how are they maintained? Lana provides an example of the facets of the inner critic by explaining the internal process she had while curating this podcast. What are the 4 key points that we can reflect on to help us not fall victim to the deeper workings and manipulation of our inner critic?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana explains how introversion & extraversion directly work with the brain, the benefits and dangers of analyzing personality types, and some interesting statistics on each type. She gives visual examples of how dopamine plays a role in where we may find ourselves on this particular spectrum. Lana compares the benefits and dangers of this analysis to her Theory of Mind episode, what can we gain from the various personality methodologies, and what should we be careful about? Press play to hear some interesting statistics from various psychologists and authors. Also, there is more than one type of introvert? Keep listening to find out what all 4 are.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana provides an introduction to introversion, extraversion, and the middle scale of ambiversion. What are some common misconceptions about these personality types? Can we easily categorize someone’s type by their behavior? Lana breaks down why introverts and extroverts are on a scale and not just opposing types. What causes an introvert to crave alone time and what causes an extrovert to crave social interaction? Do introverts party? Can extroverts be alone? What is the key to figuring out where you may be on the scale?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Before you listen to this week’s episode, please be cautious as we will be discussing gun violence and other trauma. If you think that this information could be potentially triggering for you, please be aware of, and nurturing, to your mental & emotional wellbeing and listen at your own discretion. I am so excited to have this discussion with Nurjahan, but just want to remind you that none of what you are hearing today is an attempt to diagnose. It should also not be taken as a replacement for professional care, or a reason to dismiss or delay it.
Guest Co-Host Nurjahan Boulden joins Lana for part 2 to talk about how trauma is a personal experience and not dependent on anyone else’s view.
The ladies discuss how physical trauma can easily be correlated to protests. They discuss how crimes are not just statistics based on direct impact but also based on association. Those killed or injured are not the only ones that have survived these events, but those that love or know these individuals. This affects bystanders, community members, and society as a whole. Lana and Nurjahan both use personal customization in their work and believe that healing work and self-care is not a one-size-fits-all type of process, we must find what works for us, in a healthy and safe manner.
Refer back to episodes 10 & 11 to hear Nurjahan’s full story.
Nurjahan’s Instagram: instagram.com/nurjahanboulden
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.crisisprevention.com/
www.traumainformedcare.chcs.org/what-is-trauma-informed-care/
www.selfhelpfortrauma.org/
www.thenationalcouncil.org/wp-content/uploads/2013/05/Trauma-infographic.pdf?daf=375ateTbd56
www.releaseanxietytoday.com/guide/
If you are in a potentially life-threatening situation, get immediate emergency assistance by calling 911, available 24 hours a day.
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 5 a.m. to 5 p.m. PST. SAMHSA Treatment Referral Helpline: 877-SAMHSA7 (877-726-4727).
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals. 800-273-TALK (8255) or use their live online chat.
Before you listen to this week’s episode, please be cautious as we will be discussing gun violence and other trauma. If you think that this information could be potentially triggering for you, please be aware of and nurturing to your mental & emotional wellbeing and listen at your own discretion. I am so excited to have this discussion with Nurjahan, but just want to remind you that none of what you are hearing today is an attempt to diagnose. It should also not be taken as a replacement for professional care, or a reason to dismiss or delay it.
Guest Co-Host Nurjahan Boulden joins Lana to discuss how to heal in a healthy way and how to have healthy expression.
The ladies discuss what trauma is, the sequence of occurrences that defines trauma, and how everyone experiences it differently. They talk about how they both handle news differently, especially in relation to gun violence. We hear how trauma can show up in different ways and how to find what works for you on how & when to work through triggers. We need to normalize anger from dealing with trauma while also practicing how to express that anger in a healthy way. Stay tuned for part 2 of this discussion.
Refer back to episodes 10 & 11 to hear Nurjahan’s full story.
Nurjahan’s Instagram: instagram.com/nurjahanboulden
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.crisisprevention.com/
www.traumainformedcare.chcs.org/what-is-trauma-informed-care/
www.selfhelpfortrauma.org/
www.thenationalcouncil.org/wp-content/uploads/2013/05/Trauma-infographic.pdf?daf=375ateTbd56
www.releaseanxietytoday.com/guide/
If you are in a potentially life-threatening situation, get immediate emergency assistance by calling 911, available 24 hours a day.
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 5 a.m. to 5 p.m. PST. SAMHSA Treatment Referral Helpline: 877-SAMHSA7 (877-726-4727).
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals. 800-273-TALK (8255) or use their live online chat.
Lana discusses connection, the one we have with ourselves as well as with others. She talks about 3 practices that we can implement toward our path of self-discovery, how we can seek to always learn about those we have relationships with, and why nurturing both areas of connection is important. Why is psychological growth more important than physical? Why is allowing ourselves to learn and also being wrong at times a good thing? What benefits do we gain from allowing open connection with ourselves and others?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana breaks down Escape Theory and all of the avenues we seek in order to distance ourselves from the situations that cause us discomfort and that prolong our healing. What is escapism? What are the 3 avenues of avoidance behavior? What are the 6 stages of Escape Theory and how can we actively expel them from the patterns of self and those we love?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
If you or anyone you love is experiencing depressive thoughts or having suicidal ideation, please contact the National Suicide Prevention Lifeline at 800-273-8255. Available 24 hours a day and multilingual. Learn more
didihirsch.org/services/suicide-prevention/
www.medicalnewstoday.com/articles/193026#causes
Lana breaks down Theory of Mind, why it has gained so much popularity in the world, and what purpose it serves for us. According to the American Psychology Association, Theory of Mind is the understanding that others have intentions, desires, beliefs, perceptions, and emotions different from one’s own and that such intentions, desires, and so forth affect people’s actions and behaviors. This is essentially the theory of understanding why people do what they do. How does this place into nature vs nurture? How are our minds developed in our early years of life? What is the right & wrong way to apply Theory of Mind?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
This episode is a follow-up from episode 15, Having Balance. You have to find what works best for you. Some people may thrive on working excessively while others need a balance of work and personal activities that nourishes their soul. The purpose of this episode is to help you decide whether or not you are maintaining peace & happiness while working. It is essential to make sure that you are feeding your mental health while also doing work that you enjoy, or just working in general. Lana discusses why making sure that you are taking care of yourself is first before aiming for any goal. Do we use personas and achievements to distract us from other things? Is impressing others or disregarding others’ views a coping mechanism for more emotional pursuits?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Scary Close by Donald Miller
An introductory discussion on the similarities and differences between sociology & social psychology. Sociology is the study of human behavior and how it affects life, interactions, and social change. It analyzes how our patterns affect the world on an organizational and societal level. Social psychology is a subdivision of psychology. It is the study of human perception in relation to the way the rest of the world influences our behaviors and our beliefs. It analyzes how outside patters affect us, as well as our ideas, perception, mood, and emotions. Sociology is how people socialize with one another and social psychology is how socialization affects us psychologically. Lana illustrates both sciences by discussing theories and experiments that have conducted based on subjects. Has your name, race, or gender played a role in employers inviting you for a job interview? What are your views on prison reform and have you ever heard of a Bobo doll?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
https://www.influenceatwork.com/wp-content/uploads/2012/02/BrokenWindowsArticle.pdf
https://www.youtube.com/watch?v=TYIh4MkcfJA
https://www.youtube.com/watch?v=o8BkzvP19v4
https://www.prisonexp.org/
piperkerman.com/
Lana breaks down the classifications of friendship, the meaning behind each, and the vast benefits understanding them provides us. We review Aristotle’s categories of friendship and how each term is defined. Lana discusses the stages of friendship, what we look for in friends based on our life points. We see how the evolution of friendships has significantly changed in modern times, with social media playing a major role. Lana explains the major differences in the 3 classifications of friend groups, the clear boundary that separates them, and implementing this practice keeps us from being spread thin. In addition, Lana covers how having these classifications help us to properly divvy up our time and effort and keeps us protected. If you find yourself having trouble with placing friends in the correct category and always being let down, also exerting way more effort than that one friend, how do you address it? What key things can we look for in a friendship? What is the difference between being a confidant and a “yes” friend?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana talks about what is causing us stress at work and how we can be organized & productive to set ourselves up for success, personally and professionally. Is there really such a thing as multitasking? What’s better than having coffee in the morning? What does it mean to be overworked & underjuiced? This episode is for you if you work for an employer or yourself. This episode is for you if you are excited to be back in an office but are struggling to stay organized, transitioning back into an office space and struggling to be productive, or working from home and possibly struggling to do both. Let’s get productive & organized!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
https://www.businessnewsdaily.com/8108-work-life-balance-quiz.html
Lana talks all about managing anxiety, self-care, and not letting our emotions hinder us from moving forward and staying grounded in order to still have that mental clarity to make the decisions we set forth for ourselves. How do we take control of our lives? How do we make decisions without surveying everyone around us? How do we track our choices and manifest a great day?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana sits down with Sarah to discuss how our inner child constructs our attachment style. They unpack all of the ways in which we develop our attachment theories, demonstrate them in our relationships — whether it be romantic, familial, friendly, professional, or societal. We hear our we can easily transform into a different attachment style based on the people that we are interacting with. What are the most common relationship styles amongst partners? How can our partner’s attachment style cause us to become more dominant in one style or another?
Sarah breaks down how we can benefit from therapy and what things are needed to find success with our therapist or coach. We learn how just because we want something, doesn’t mean it’s comfortable, good for us, or what we think we even want. Sarah talks to us about how her personal experiences have led her to Polyvagal and somatic healing work.
Elizabeth’s Instagram: instagram.com/sarahbcoaching
Sarah’s Website: sarahbaldwincoaching.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
References:
John Bowlby
Peter Levine
Diane Poole Heller
Lana discusses how essential it is for our psychological and physical health to do our best at accepting what is. She dives into what practices she works hard at to make sure she does not allow things she does or has, define who she is. She talks about how we should do our part to keep outside forces, and more importantly things that we cannot change, from affecting our overall mood, behavior, and personality. Seeking to learn about ourselves, our loved ones, and those around us goes along way to helping us grow in this way. It is important that we realize that we are the average of the people that we spend our time with, and that some selfishness to maintain a healthy circle goes a long way for our mental health. Listen to the episode to hear all of the benefits that accepting what is holds, and what other key things we can do to tip the scale in our favor and help us maintain resiliency, compassion, and good spirits.
Check out the amazing UC Davis article below!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html
Lana talks with Elizabeth about the importance of being your own advocate and informed consent in the healthcare industry. First, we learn a fun fact about Elizabeth and how it led her into the life of becoming a doula. We get some tips on how to travel safely, and for partners on how to provide support for mamas from pregnancy to birth!
Why are doulas beneficial? How can doulas and midwives help mamas? The ladies talk about the importance of doing your own research and speaking up when medical advice goes against your intuition. We hear why it is important to give grace around motherhood and why judging women’s choices or lack thereof is detrimental to the community. Elizabeth tells us all about some of the common misconceptions around doulas, midwives, and birth in general!
Elizabeth’s Instagram: instagram.com/esandoz
Elizabeth’s Podcast: miraculousmamas.com/miraculous-mamas-podcast
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Evidence Based Birth Website: evidencebasedbirth.com/
Evidence Based Birth’s Instagram: instagram.com/ebbirth
Evidence Based Podcast: evidencebasedbirth.com/blog
Lana discusses some of the key factors to effectively communicating both inside and outside of conflict. She talks about how we have to pick our battles accordingly so that we can adjust the stressors in our lives that we have control over, instead of allowing our problems to build up and overwhelm us. Lana talks about what it truly means to listen and understand someone versus just being an ear with little to no regard for the person we are speaking to, or their words. We learn how intentional or unintentional mistakes can still be treated the same when the overall solution begins with an apology. We get some tips on how not to apologize as well as how to do so properly. Hear how Lana breaks down 8 effective ways to enhance our communication strategies.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.inc.com/lolly-daskal/the-right-wrong-way-to-apologize-why-it-matters.html
www.forbes.com/sites/amyanderson/2013/05/01/admitting-you-were-wrong-doesnt-make-you-weak-it-makes-you-awesome/?sh=70246757376b
Matt walks us through his journey from sports to being a corporate employee to finding his passion in Psychology. Lana and Matt discuss the importance of a morning and night routine and what being on our phone at late hours of the night really is doing to us. They talk about how roadblocks can end up being a benefit for us and help us to see things we may not realize otherwise. Are we our thoughts? Can we do anything without motivation? How do we have grace and compassion for people and how can we use our experiences as well as understand others’ to have a productive conversation? Listen to what Matt has to say about how he uses mindful thinking to be a better parent.
Matt’s Instagram: instagram.com/iammattwest
Matt’s Website: boomjournal.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana discusses how planning for the future while still being present begins with balance. Ask yourself what things are important to you when planning your future. Where would you like to be personally and professionally in a year, two years, or even five? What changes or moves do you plan on making in order to make things possible? What business strategies can you start implementing to make your goals a reality in a year from now? What personal development can you execute to make your life goals transpire in two years from now?
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.forbes.com/sites/julesschroeder/2016/05/31/playing-safe-can-actually-hurt-you-5-ways-to-take-risks-that-will-pay-off/?sh=a30d8936c6c9
Lana discusses how we can balance living in the present while still planning for the future. She breaks down how we can do this, how we can live life intentionally, and why it is important to say less and observe more. When we focus on enjoying the journey of life and not where we want to end up all of the time, we build our confidence, find gratitude, and learn patience.
Make sure that you are focusing on the details and experiencing the life right in front of you.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
labs.psych.ucsb.edu/schooler/jonathan/sites/labs.psych.ucsb.edu.schooler.jonathan/files/pubs/cep_67_1_11.pdf
Lana breaks down the shift we need in our minds from wanting everything to be perfect to being grateful for what we actually have.
Wake up grateful and excited to live each day.
Tell those that support you how grateful you are.
Acknowledge your own accomplishments and be grateful to yourself.
Be grateful for where you are and what you have in life.
How often do you show appreciation? We tend to be so busy throughout the day that we take so much for granted. Are you thanking those that hold the door open for you? Did you thank the cashier when you went grocery shopping? Did you thank your server at the last restaurant you ate at?
Not only is appreciation, appreciated... it is also admired. I don't know about you, but I notice when I'm in the company of someone that expresses gratitude to those that help them, versus someone who seems to just accept service as if it is owed to them. Always remember, gratitude goes a very long way.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.entrepreneur.com/article/238991
Lana discusses how we can train our minds to stay confident, optimistic, and motivated toward our goals.
The key to staying motivated is… never lose focus.
Focus on the action that you are engaging in and not the end goal. Consciously focus on what you are doing and not the outcome that you are hoping for. Staying motivated requires embrace, enthusiasm, and passion for the task at hand.
Commit to continuous learning. Be fully aware that it is impossible to know everything. Have a never-ending desire to gain more knowledge. Instead of always trying to show what you know, allow yourself to learn from others. Take an interest in things that draw your attention — careers, health, religion, cultures, etc. Learning is an amazing tool that allows us to grasp things better and to see perspectives other than our own. With that, we also become more capable of learning new ways to do things. Now that your mind is open to this new knowledge, you are more skilled. If that doesn't motivate you, I don't know what will!
Assist someone else. Give what you need a little more of. If you are feeling unmotivated, motivate someone else. If you are feeling a little unloved, provide love to someone else. Helping them to gain perspective can in-turn help you gain some as well.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.washingtonpost.com/news/parenting/wp/2015/08/31/dont-be-afraid-to-fail/
www.positivityblog.com/about/
www.forbes.com/sites/margiewarrell/2013/06/18/take-a-risk-the-odds-are-better-than-you-think/?sh=6c3a927c45c2
www.goalgettingpodcast.com/qod-138-if-you-cant-stop-thinking-about-an-idea-pursue-it-josh-james/
instagram.com/christinaswilcox.com
christinaswilcox.com
Nurjahan Boulden: Part 2
Before you listen to this week’s episode, please be cautious as we will be discussing gun violence and other trauma. If you think that this information could be potentially triggering for you, please be aware of and nurturing to your mental & emotional wellbeing and listen at your own discretion. I am so excited to have this discussion with Nurjahan, but just want to remind you that none of what you are hearing today is an attempt to diagnose. It should also not be taken as a replacement for professional care, or a reason to dismiss or delay it.
On Part 1, Lana has a conversation with Nurjahan about surviving gun violence, how to not let triggers consume you, and the inner work needed to heal. Please go back and listen to that on episode 10 first, if you haven’t already.
On this episode, Nurjahan breaks down her mantras:
I am a survivor
I allow myself to feel fully
I forgive myself
I trust myself
I am safe right now
I am whole
I am happy to be alive
Strong & supportive friends need support too, check on your strong friends.
Nurjahan’s Instagram: instagram.com/nurjahanboulden
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.releaseanxietytoday.com/guide/
www.youtube.com/watch?v=MjodxuhgNGA
If you are in a potentially life-threatening situation, get immediate emergency assistance by calling 911, available 24 hours a day.
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 5 a.m. to 5 p.m. PST. SAMHSA Treatment Referral Helpline: 877-SAMHSA7 (877-726-4727).
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals. 800-273-TALK (8255) or use their live online chat.
Nurjahan Boulden: Part 1
Before you listen to this week’s episode, please be cautious as we will be discussing gun violence and other trauma. If you think that this information could be potentially triggering for you, please be aware of and nurturing to your mental & emotional wellbeing and listen at your own discretion. I am so excited to have this discussion with Nurjahan, but just want to remind you that none of what you are hearing today is an attempt to diagnose. It should also not be taken as a replacement for professional care, or a reason to dismiss or delay it.
Lana has a conversation with Nurjahan about surviving gun violence, how to not let triggers consume you, and the inner work needed to heal. The ladies talk about common anxiety reactions and why we do them. Nurjahan walks us through the night she was shot and her mindset during the event. How did she process what was happening? What was she focusing on in the moment? And who helped her release guilt for surviving? The ladies talk about how dealing with trauma is the only way to heal it, and that trying to run from it only prolongs the process and pain. Nurjahan talks to us about what things might still trigger her and how she actively works against those things so that they don’t consume her.
We hear Lana and Nurjahan talk about how some of the stereotypes they have been put into has contributed to their strength, and why they believe generalizing isn’t the way to go. What does talking about your trauma do? How we can we prepare ourselves to talk about it? How do we teach people to give us what we need in that moment?
Strong & supportive friends need support too, check on your strong friends.
Nurjahan’s Instagram: instagram.com/nurjahanboulden
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.youtube.com/watch?v=MjodxuhgNGA
If you are in a potentially life-threatening situation, get immediate emergency assistance by calling 911, available 24 hours a day.
Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 5 a.m. to 5 p.m. PST. SAMHSA Treatment Referral Helpline: 877-SAMHSA7 (877-726-4727).
If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. Your confidential and toll-free call goes to the nearest crisis center in the Lifeline national network. These centers provide crisis counseling and mental health referrals. 800-273-TALK (8255) or use their live online chat.
Lana discusses the essentials that we need to survive.
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Food
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Water
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Oxygen
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Nervous system
Our nervous system is how our brain communicates with our bodies. It basically controls everything that we do, it is how we are capable of thinking, feeling, walking, talking, etc. It is made up of our brain, spinal cord, and all of our nerves.
The American Psychological Association includes 3 strategies necessary to reduce stress responses – and those are maintaining a healthy social support network, engaging in regular exercise, and getting an adequate amount of sleep each night.
The brain controls how we function, like think, feel, remember things, learn, speak, and walk. But it also controls the things that we are less mindful of like breathing, heart rate, food digestion, and natural body regeneration.
Keep a mental, or even written note, of the way your body behaves when in good spirits versus how it behaves under stress. Recognize the changes that you feel and monitor what things make it better or worse. Learn to understand the patterns your body goes through so that you can nurture your nervous system in a more proactive vs reactive way.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
www.apa.org/helpcenter/stress/effects-nervous
www.healthline.com/health/4-7-8-breathing
www.healthline.com/health/eye-health/20-20-20-rule#definition
www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/biology-of-the-nervous-system/overview-of-the-nervous-system
instagram.com/iamtabithabrown
Lana discusses the important reasons for making time for yourself, she provides a list of ideas for what you can do to make that happen and a list of questions that you can use as self-reflection during this time.
Reasons (in short):
It helps loosen the tension in your body and release control.
It helps your mind take a rest and not be filled with a bunch of anxiety inducing thoughts.
It is a challenge for us to let ourselves slow down, our minds, our bodies, and give ourselves some self-love.
It helps us notice things we wouldn’t normally notice when we are moving quickly from one thing to another.
It helps us creatively.
Solitude helps us to connect with ourselves, helps us to check in with ourselves and how we are doing and feeling.
How we feel is how we treat people. We can’t be good to someone else when we can’t be good to ourselves.
They are like mini mental vacations. By taking that needed daily time for ourselves, we are giving ourselves time to reset.
Find the incentive in your time. It will help you look forward to that time alone and make it a priority.
Boost your self-esteem.
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
instagram.com/adrienelouise
ywabreath.com
Yoga with Adriene
Lana is joined by nutritionist and health practitioner, Maria Viall. The ladies talk about everything nutrition, common misconceptions, and if diets are actually sustainable. Maria breaks down what drove her to pursue a career in the wellness industry and why certain methods we are using to try to get healthier may not be working. They discuss how food should & should not be viewed, and how our perception of it is an essential component of our health. Hear all of the ways in which we can do our best to stay on track to a healthier gut and clearer mind, especially during this pandemic. Listen to Maria’s analogy on how our bodies are like cars. How much water should we be drinking? How many meals should we eat a day? What time should we be eating? How do we knock those afternoon crashes & cravings?
Maria’s Instagram: instagram.com/mariaviallhealth
Maria’s Website: mariaviall.com
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Natural Habits
Lana is joined by spoken word poet, Arielle Estoria. They discuss Arielle’s path to becoming a poet, how she views social issues as an artist, and how her faith plays a role in how she moves through life. What is it like for creatives to work in the social media space, especially when they are used to being in a physical setting? The ladies talk about why they personally hate the word “influencer” and why it holds so much weight. They discuss the polarity on body positivity and the line the boundaries we should keep for ourselves. What is cancel culture and how can we keep a balance in this space? What are the dangers of cancel culture and what does it truly mean to have grace and empathy for others?
PLEASE make sure to rate and subscribe to the podcast! Thank you so much for listening!
Arielle’s Instagram: instagram.com/arielleestoria
Arielle’s Website: arielleestoria.com
Episode Instagram: instagram.com/whiskeyandlemonpodcast
Episode Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana is joined by her friend Anna — a writer, producer and comedian. They talk about Anna’s journey with breast cancer and all of the ways in which it changed her life, but also gave her perspective. We learn how Anna’s cancer was discovered, and what extra steps should be taken when you get a negative result, but still feel like something is wrong. Anna shares exactly how she got through everyday and what it meant to her to have her support system there every step of the way. How a rude man on the subway allowed Anna to teach a lesson she wasn’t even expected to have. We learn why doing your laundry may just be something on your mind while being taken to the emergency room, and why crickets are taking over our episode!
We play a fun game with Anna that is sure to make you laugh. After all, our guest is a comedian!
PLEASE make sure to rate, review, subscribe and share! Thank you so much for listening!
Anna’s Instagram: instagram.com/annalynchsparks
Episode Instagram: instagram.com/whiskeyandlemonpodcast
Episode Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
https://thebreasties.org/
https://breastofus.com/
Lana is joined by Family Law Attorney and Divorce Coach, Maria Akopyan. They break down an unfolding exploration of relationships, working backward from divorce to how to cultivate a healthy and successful relationship to begin with. The episode explores the main reasons why people divorce, and how you can redefine divorce if you are heading in that direction. Maria breaks down things that couples should consider before marriage to determine whether or not they are ready to take that step. They discuss reasons for getting married and the reasons to not. They analyze the difference between marrying a life partner and marrying a soulmate.
Beyond just marriage, it is important to cultivate a relationship that not only makes you feel good, but is continuously becoming stronger. Are you being honest about what you want vs what you are getting in your relationship? What does it actually mean to check in during a relationship? You will hear how important it is to release grievances and not form resentment toward your partner. Listen to how essential it is to not be dependent on one another and how having a life of your own is the best thing you could do for your relationship.
PLEASE make sure to rate, review, subscribe and share! Thank you so much for listening!
Maria’s Instagram: instagram.com/dignifieddivorcecoaching
Maria’s Website: dignifieddivorcecoaching.com
Episode Instagram: instagram.com/whiskeyandlemonpodcast
Episode Website: whiskeyandlemonpodcast.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Resources:
Maria’s divorce coaching program is called Conscious Dissolution. It is an 8-week one-on-one coaching program where she guide clients through a step-by-step formula for a heart-centered divorce. She guides her clients through the following steps:
Gaining clarity on the divorce process from start to finish
Working on mindset & mindfulness practices to destroy limiting beliefs
Processing emotions brought on by the breakdown of the marriage
Determining goals for divorce and discussing the best divorcing procedure for the couple
Getting organized and prepared with all necessary documents
Creating a win-win divorce strategy
Learning tools for moving on from divorce to creating a new identity and rebuilding a life.
Thank you for tuning in! We did experience some audio issues on this episode due to the fact that we are currently recording remotely. So please bear with us as you may hear some shifts in audio quality. Thank you for listening, enjoy the conversation!
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Leisse Wilcox is a transformational mindset + success coach who helps highly potential women courageously become the version of themselves that they can’t stop dreaming about. She is featured in Forbes, ABC, Elephant Journal, the Toronto Star, and Thrive Global. Leisse’s intention is to guide people to come home to themselves, giving them permission to live authentically. Her entire experience has been about coming home to her truest self and to call herself “beloved,” knowing intimately that changing the world starts by making the changes we want to see within ourselves first.
Lana and Leisse discuss all of the ways in which we often times reflect negative feelings onto ourselves and convince ourselves it is coming from somewhere else. We learn about Leisse’s emotional alchemy strategy and how we need to take that extra step with knowing that we are inflicting self-harm, to actually stopping. We also play a game with Leisse and let’s just say the woman has got some skills!
Make sure to catch Leisse on Season 2 of Amazon Prime’s The Social Movement.
PLEASE make sure to rate, review, subscribe and share! Thank you so much for listening!
Leisse’s Instagram: instagram.com/leissewilcox
Leisse’s Website: leissewilcox.com
Leisse’s Book: https://www.amazon.com/Call-Myself-Beloved-Healing-Coming/dp/1989716032
Episode Instagram: instagram.com/whiskeyandlemonpodcast
Episode Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Christina Wilcox, author of the book Take Care of Your Type: A Guide to Self-Care explains how she found her way to the Enneagram and how her journey to becoming widely known for it on social media developed. Lana and Christina break down what the Enneagram is and all of the ways in which it can help us to be better to ourselves. What are wings? What are triads? Is the Enneagram just another personality test?
The ladies cover if there is an Enneagram number for everyone and what to do if you are struggling to find yours. Can our numbers change? What do our numbers say about us? Is the Enneagram putting us into a box?
We learn the core desires and fears of each Enneagram number and how we can use those explanations to better understand ourselves and those around us. Join us, we are diving head first into this thing and you won’t believe what we discover.
To get ahead for this episode, take the Enneagram test at https://www.truity.com/test/enneagram-personality-test before tuning in.
PLEASE make sure to rate, review, subscribe and share! Thank you so much for listening!
Christina’s Instagram: instagram.com/christinaswilcox
Christina’s Website: christinaswilcox.com
Christina’s Book: https://www.simonandschuster.com/books/Take-Care-of-Your-Type/Christina-S-Wilcox/9781982157944?utm_campaign=take_care_of_your_type&utm_content=take_care_of_your_type&utm_medium=tiller_press_other&utm_source=author_post
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Whiskey & Lemon’s first official episode is a relatable, uncomfortable, and hilarious conversation between Lana and her friend, Spencer.
Lana & Spencer will discuss the unique journeys that led them to the careers that they are in. They dive into how having several jobs completely unrelated to their field has helped them be better professionals than if they didn’t have those jobs. They talk about how they met and what helps them destress and feel great, especially during a pandemic. You will hear an interesting perspective as to what their goals were when they first became adults and how their drive led them to where they are today. You will hear Lana talk about how she accidentally started a PR business, and her experience as an electrician. Lana & Spencer both wrap with a real talk view on mental health and how it should never be stigmatized.
PLEASE make sure to rate, review, subscribe and share! Thank you so much for listening!
Spencer’s Instagram: instagram.com/thespencetaylor
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com
Lana introduces the podcast and what is to come. Follow @whiskeyandlemonpodcast and @heylanamercedez as you enjoy this podcast trailer!
PLEASE make sure to rate, review, subscribe and share! Thank you so much for listening!
Podcast Instagram: instagram.com/whiskeyandlemonpodcast
Podcast Website: whiskeyandlemon.com
Lana’s Instagram: instagram.com/heylanamercedez
Lana’s Website: lanamercedez.com