10 Seconds To Air

Dr. Danny Penman and Oxford Professor Mark Williams come together with a 8-week program to help us rediscover calm in this chaotic world.Their new book Deeper Mindfulness is a guide to get us started in a meditation and mindfulness practice.Dr. Danny Penman – is an award-winning journalist, a meditation teacher.  And the coauthor of the international bestseller Mindfulness: A Practical Guide to Finding Peace in a Frantic World. Dr.  Penman came to the world of mindfulness following a paragliding accident – and you could say it changed his life. Oxford Professor Mark Williams is an emeritus professor of clinical psychology at the University of Oxford in the UK. He is a fellow Of the British psychological Society, the Academy of Medical Sciences and The British Academy. He co-founded Mindfulness-based Cognitive Therapy – MBCT in the 90’s and has been treating patients with Cognitive therapy for decades. Though he believed in his work, he wasn’t sharing the science with the masses until he  met up with Danny Penman. Their latest book is  - Deeper Mindfulness: the new way to rediscover calm in a chaotic world.

Have you ever said something to a colleague or loved one that didn't come out right? Or sent an email that you wished you could take back? You are not alone. Sharon Salzberg is a world-renowned teacher and communicator in meditation and mindfulness, she is a New York Times bestselling author. She is among the first to bring mindfulness and lovingkindness meditation to mainstream American culture nearly 50 years ago. She is co-founder of the Insight Meditation Society in Barre, MA, and the author of thirteen books, including the New York Times bestseller Real Happiness and her seminal work, Lovingkindness. She has communicated this 25-hundred year old buddhist practice with millions of people over the last 50 years  — how does she do it?  What makes her the best in her field in this massively growing business? And how can she guide us to live a life that is kinder and more loving with mindful communication?For more on Sharon Salzberg click HERE.

It's human nature to be curious. In fact, being curious is good for us. We release dopamine when we flex our curiosity. Being curious makes us more compassionate and gives us an edge at problem solving.  However, as we age, many of us become more set in our ways and less curious. Our current political climate has polarized us, and we have become more set in our ways and less curious about our differences. Scott Shigeoka is an internationally recognized curiosity expert, speaker, and the author of SEEK: How Curiosity Can Transform Your Life and Change the World. Scott left his life in San Fransisco and traveled cross country in his Prius to seek out people and places that were vastly different than himself.  Hear what he found and learn the tools to reignite your curiosity in this episode as he tells us his surprising, inspirational, and hopeful story.For more on Scott click here.To contact Alita click here. To hear more 10 Seconds To Air Podcasts click here.

Most of us will die following some form of palliative care, yet we rarely talk about death until the very end of life.Hospice nurse and best-selling author Hadley Vlahos has found a sunny way to communicate with millions of people about death.Hadley has 1.7 million followers on TikTok, is the author of the New York Times best-seller The In-Between, and has just inked a TV deal with a major network about her life as a hospice nurse.In this episode, Hadley brings us closer to her work and gets us thinking about the beauty of life and death.For more on Nurse Hadley click HERE.To contact Alita click HERE.Follow 10 Seconds To Air on Instagram. 

There’s nothing like a good comedy show to make you laugh and think about the irony of our lives.Long before Dave Chappelle, Ali Wong, or  Richard Pryor, there was one comedian that changed the landscape for all comedians. He communicated about his life through comedy like no one had ever done. Lenny Bruce was a controversial character in the 50’s and 60’s who challenged the first amendment with his act by talking about politics, religion, sex, drugs, and race. He was arrested several times for the things he said and spent more time in jail than he did on stage. He died in 1966 of a drug overdose.Today's guest has taken on Lenny Bruce’s story by writing and starring in a one-man show that portrays the life and character of this controversial communicator.Ronnie Marmo is an actor, director, and producer. You may have seen him on Criminal Minds or General Hospital, but a few years back he decided to write and star in the one-man show, I’m Not a Comedian, I’m Lenny Bruce, directed by Joe Montanga.Ronnie has performed this show over 400 times.  He  joins me  in person to talk about his journey in communicating onstage through one of the most iconic performers of all time and share how that comedian has influenced us all.For more information and ticket sales click here.

The job of parenting is never over but knowing how to parent your adult child can be hard, especially in today's challenging environment. Do you give them money?Do you share your opinion?How do you communicate with them to nurture a relationship that is healthy and happy during changing times?Dr. Laurence Steinberg has devoted his 45-year career to the study of the parent/child relationship.He is a Distinguished University Professor and the Laura H. Carnell Professor of Psychology and Neuroscience at Temple University.  He is the author or editor of more than a dozen best-selling books on adolescents’ development and family relationships and one of the world’s leading developmental psychologists with an expertise in the adolescent mind. For the first time he is focusing his research on the adult child.His latest book, You and Your Adult Child. How To Grow Together In Challenging Times is a guide for parents who want to know how to interact and communicate with their adult children to foster a supportive and positive relationship.Dr. Laurence Steinberg joins me today to share his research and his knowledge on how to navigate this time.For more on Dr. Steinberg, click here. 

*This episode includes sexually explicit language.We communicate about a lot of things with our romantic partner -- money, kids, career, food, and politics– but how often do you really TALK about sex? And if you do, are you doing it right? Best-selling author and sex therapist Ian Kerner breaks down how to talk about sex with your partner and explains why writing your personal sex script is key to sexual happiness. In 2004 he released the blockbuster best-selling book She Comes First. Ian’s work has been featured in the Washington post, NYT, NPR, The Atlantic, and New York Magazine. He is the go-to expert on sex therapy and in his latest book,So Tell Me About The last Time You Had Sex, he suggests couples use a “sex script.” What is a sex script and how do you write one or follow it? Ian Kerner answers these questions, and guides us through writing our own sex script, in this episode of Ten Seconds to Air.Ian Kerner Website:https://www.iankerner.com/

My guest today is sports psychologist and mindset coach Graham Betchart. Graham is the mindset coach for dozens of NBA players – Including Aaron Gordon, he’s also worked with the Utah Jazz, USA Basket Ball, and the Sacramento Kings, who are coming off their best season in almost two decades. He is the author of the book Play Present and the founder of on line apps Lucid and Train the Mind.Graham’s philosophy is not what you might think. He says performance begins with vulnerability and feelings. He empowers his clients to stay present through breath work, meditation, and positive affirmation.Graham joins me to tell us all his secrets behind getting the best out of some of the greatest athletes on the planet, and gives us all actionable tools to make our own performance the best it can be.  For Graham's website click here or his book. His instagram: @grahamtheguide Tictoc: @palmsdownbasketball

Ever doubt yourself or feel like an imposter?In this episode, Psychologist and author Dr. Jill Stoddard explains why many people feel like an imposter and how to overcome the self-talk that can become debilitating.Her new book Imposter No More is a handbook on how to manage the self-doubt.Robert Waldinger - Ted Talk - What Makes a Good Life -  Longest Study on Happiness

If you’ve ever said “it’s Greek to me” or “the world is my oyster", met “star-crossed lovers” or been dragged into a “wild goose chase”, if you’ve ever waited with “bated breath” or wanted to “melt into thin air”, then you were living in the words of Shakespeare.In many ways, we all live in the world that he created. Today's guests are a father and son duo who have collectively authored dozens of books on Shakespeare. Their new book Everyday Shakespeare:Lines For Life is a daily selection of Shakespearean phrases from different plays. David Crystal is a writer and linguist. He has written or edited over 100 books, currently serves as Honorary Professor of Linguistics at Bangor University, and is an expert in the original pronunciation of Shakespeare’s writings. He was awarded the Order of the British Empire in 1995 by the late Queen Elizabeth II.His son Ben Crystal is an author, actor, and producer, best known for performing, of course, the works of Shakespeare.Click  here to buy the book Everyday Shakespeare: Lines for Life by Ben and David Crystal.

It takes a lot to become a professional athlete, it’s takes a lot to become a film producer, it takes a lot to become a TV writer for a prime time network show. . .   But what does it take to do it all and excel at all?Ephraim Salaam tell us in this weeks podcast. The former offensive tackle played for 13 years in the NFL across 5 teams, including the  Atlanta Falcons, Denver Broncos, Jacksonville Jaguars, Houston Texans, and the Detroit Lions. He was the youngest at the time to start in a Super Bowl at age 22.He competed in the 23rd season of Amazing Race with former teammate Chester Pitts.He has produced several movies, and currently hosts a weekly sports podcast on Fox Radio. If all that isn't enough, he's also a staff writer and story editor for the NBC Network show Bel-Air. He knows a thing or two about mindset, performance and communication. 

Women's professional soccer  is exploding. The 2023 World Cup gave us a glimpse of what is to come. Millions of people tuned in on television and more fans packed the stadiums than ever before.That buzz around the game is beginning in the big cities and small towns all over the world. Two more US cities are adding professional women's soccer clubs in 2024, and they are calling on one club in particular to share their secret sauce.Angels City Football Club, Los Angeles, is only in its second season but it's already been named team of the year. It has a star studded roster of owners, with Natalie Portman at the helm. But that's not the only reason this team has a widespread and diverse following.Co-Founder and President of Angel City, Julie Uhrman  joins me to talk about the club's philosophy and how Angel City communicates with the community and it's fans in an effort to grown the game and provide a home for everyone.Contact Alita here.Connect with  Angel City Football Club.

It's not enough to be good to make an impact. My guest today says that you must also become rich and speak up.Entrepreneur and Television Executive Nely Galan speaks candidly about what it takes to make it as a successful woman in America.Galan was forced to find her own voice at a young age. As a child immigrant from Cuba, she was thrown into an all-girls American school, forced to quickly learn English, and become the family interpreter. Her teachers told her to behave "like a lady", and her parents asked her tone it down because she was an immigrant. None of that felt natural or fair to Galan. As a teenager, she was falsely accused of plagiarizing an English assignment. The accusation outraged her so much that she submitted an article to Teen Magazine about why you should never send your daughter to an all-girls school. The school suspended her, of course, but the magazine hired her! That was the beginning of Nely Galan's unique voice.By age 22 she was running the top Spanish language television station in New Jersey. At 25 she was hosting her own talk show. Soon after she launched her own production company and developed shows like The SWAN for the FOX network. She became the president of the Spanish Language television network Telemundo, and was even a contestant of NBC's Celebrity Apprentice with Donald Trump.Galan wrote the best-selling book "Self-Made", where she tells how she made it in Hollywood and what women should do to have power, money and be heard. Nely continues to advocate for women all over the world. She is the founder of the Adelante Foundation, which provides loans and education to entrepreneurial women all over the world. For more on Adelante click here.To contact Alita and follow her on social media click here. 

You cannot be a great business leader without being a great communicator!Serial entrepreneur Jill Layfield is one of the most successful CEO's in the country, and has some very clear ideas of how storytelling aids to her success.Layfield is the CEO of James Michelle Jewelry. She also co-founded, with Jimmy Choo co-founder, the luxury footwear direct-to-consumer brand Tamara Mellon. Before that, Jill was President and CEO of Backcountry-dot-com where she grew the company from $25 million to $515 million in revenue and successfully sold the business for $350 million.Jill is also Lead Independent Director of LivePerson (LPSN) and sits on the board of the Orvis Company.Jill’s path to the top of the boardroom was not conventional. Jill did not go to business school. Instead, she leaned on her background in communications to inform a new leadership style and drive direct connections with consumers. She joins me to discuss the art of storytelling, emotional intelligence, and work-life balance.  Contact Alita here. JAMES MICHELLE JEWELRY

Dr. Robert Klapper is one of a kind. A pioneer of minimally intrusive surgical techniques and tools that have changed the lives of millions of people. He is the director of the Joint Replacement program at Cedars Sinai Hospital in Los Angeles, and has replaced the thousands of knees and hips – including many of famous athletes and celebrities. But Dr. Klapper’s passions and style go beyond the operating room. He is a marble sculptor, an avid surfer, and for 12 years he hosted the ESPN radio show “The Weekend Warrior”, giving advice to callers about their aches and pains.   Dr. Klapper’s stories and advice, medical or otherwise, are thought-provoking, inspirational and entertaining. He has developed and mastered an authentic and powerful communication style, full of humor and common sense, and perfectly anchored by his life experiences. To send Alita a message or sign up for her free newsletter click here.For more on Dr. Robert Klapper click here.La Brea Tar Pits

Many of  us use exercise to manage stress.  However, as we get busier and older it's easy to do less. Which leads to the question, what should we be doing and why?Kelly McGonigal, PhD. has devoted her career to the study and communication of the latest research and information about stress, exercise and willpower,  and it’s profound effects on our lives.Kelly is a health psychologist, best-selling author and a wildly popular lecturer at Stanford University. She doesn’t sit idle for too long… when she’s not leading a group dance class, she’s working to make our lives better.Her TED Talk How to Make Stress Your Friend is one of the most watched of all time. Her former class The Science of Will Power was one of the most sought after by Stanford students.And her most recent book, The Joy of Movement is packed with take-aways about how movement improves our lives.Kelly says it is possible to experience HOPE, JOY, and MEANING even when things are difficult or stressful, and has some great tools to make the best of ourselves and each other.Her arguments are compelling, and she has a beautiful ability to communicate them.To reach Kelly McGonigal click here.To reach Alita Guillen click here.

There is no better way to say "I love you" or "I appreciate you" than through a good homemade meal, just ask my guest, New York Times Food Writer and best-selling cookbook author, Melissa Clark.In this episode, Melissa Clark reveals the inspiration for her recipes, and how many times she tries them before sharing them with the world.  Melissa also talks about how she came to be the most recognizable name on the NYT Cooking app and what foods get left off the app!As the author of 45 cookbooks, you would think Melissa Clark would have no more Salmon recipes left, but she does! Enjoy this fun loving conversation about the art of communicating through food.Here's a link to Rhubarb Roasted Salmon.Click here for more of Melissa Clark.Click here to reach Alita and sign up for her free newsletter.

When we think of communicating we usually think of the spoken word. But what about Art? Art can express feelings and ideas that we can’t verbalize. Contemplating a painting or sculpture, or attending a dance recital can make us feel happy or sad—or both at the same time. It can open our senses and bring us to places we don’t have words to express.  My guest today is American Artist Will Day, known for his large-scale paintings and bold strokes. Will’s passion for art began in high school, but he didn’t pursue it as a profession at first. An unfulfilling job on Wall Street and a graduate degree in architecture, made him realize that his true calling was painting.His family was skeptical when he declared art was going to be his future. . .  but 15 years later his success speaks for itself.You can find his pieces all-over the world in private and public collections. Will joins me to talk about how he communicates through art, how becoming an artist changed his life, and how it can change ours as well.More on Will here.To connect with Alita and sign up for her free newsletter click here.

Debating is one of the art forms of communication. We all use debate tools every day, even when we don’t know that we are using them. When we try to get our point across at work or argue with a pesky relative, we are using certain skills to win an argument.  The rapid changes in socially accepted norms and the divisive political moment are making many of us walk on egg shells, fearful of expressing an opinion different from others.Today's guest says that is not good for society and we should not shy away from these arguments but instead learn the rules of debate and engage!Bo Seo is a 2 time World Debate Champion. He is the former coach of the Harvard and the Australian National Debate Teams. He is also the author of the book Good Arguments, where he makes the case for using debate tools as a framework to lean in to uncomfortable conversations. Bo says we need to restore confidence and faith in what disagreements can be. Bo joins me to talk about the importance of being able to argue and explains how to have a good argument!Book link Alitaguillen.com link

In this episode, best-selling author and world-renowned physician, Dr. William Li shares the latest on metabolism, body fat, and the foods we need to eat to optimize our health. Turns out that much of what we believe to be true about metabolism and body fat is wrong.  No one is born with a fast metabolism that makes losing weight easier. In fact, the latest evidence suggests we all have the same metabolism, and it's actually body fat that helps or hinders our health and our ability to lose or gain weight.Dr. Li is the president of the Angiogenesis Foundation and his work has led to more than 40 FDA approved therapeutics and devices for cancer, cardiovascular disease, vision loss and wound healing. You may have seen him on the Today Show, or read his national best-selling book Eat to Beat Disease – His Ted Talk Can We Eat To Starve Cancer has over 11 million views. Dr. Li is a passionate and effective communicator on health and has devoted his life to studying food as medicine. He is out with a new book Eat to Beat Your Diet.Dr. Li has an amazing way of explaining how the body works, why we need fat, how what we eat affects our hormones and our metabolism, and explains quite simply how we can reset our metabolism at any age.To buy a copy of Eat To Beat Your Diet and connect with Dr. William Li click here.To sign up for Alita's free newsletter and connect with her click here.